A place for participants to share personal training logs, as well as training plans and ideas. These discussions are open to runners of ALL levels.
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I'd like to improve my 3000m time this season, previously I have run it competitively before last season (u17) in around 11 minutes but am running it now in around 10 30. I do around 30-40 miles a week, however a lot of that is fell type running so my leg speed is pretty poor. Any advice?
A week usually consists 2 long runs a week, 8k at 4.10min km with around 70m of climb, and a 10k run at 4 30min km, 30 minute faster run on Wednesday at School Cross country, and now in athletics, whatever the group is doing, usually nothing hard (I could do a session on my own), Hills or 400m intervals on the road (5x70 seconds 1 minute recovery), and on Saturday cross country races (6-8k although the season has now stopped) and Sunday orienteering up to 12k at a slower pace over terrain and more climb than usual)