Surely you don't mean Mr Retired-from-international-rugby-but-going-on-the-Lions-tour himself? 10% improvement in a relatively short time is excellent going Gumps; I don't reckon I'd be anywhere near that sort of time, but it's good to know that I should be aiming at 10% with a few weeks' training...
I think Crashie is doing the Slog my plans are: Torfaen 1/2 19/10, Barns Green 1/2 26/10, Sodbury Slog 9/11, Brighton 10k 16/11, Crowborough 10k, 30/11 (possibly), Mince Pie 10mile 7/12 should be enough before Xmas