I have been reading for ages but never posted. I am currently training for the truro 1/2M using the intermediate RW schedule (but modified-I do the long run and the interval session plus another 4-6 mile run and sometimes a 3-4 miler depending how busy I am). I have been doing my intervals based on a 1.50 half as my last was bath which i did in 1.55, but based on the hilly course at truro i will be happy with anything under 2 hours. Anyway today i attempted a sub 50 10k on the treadmill at 1% gradient which i should be well capable of when you look at the 10k times needed for the 1/2M times I am looking at (my PB is about 53.5min) but I got to 4k and crashed totally, struggled my way through to a 52ish min 10K which is still a PB I guess. So I have decided that my winter goal is a 50 min 10K, last year I did the weston super mere christmas cracker which is totally flat and not too crowded at the beginning of december so I might choose this as my goal race. After that I will start my training for the FLM if I get in! Does anyone have any ideas on training for such a specific goal time?
Thanks a lot,