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Track session this evening. 8 x 800mtrs was the aim, but only managed 6 in the heat. Managed to keep them between 2:52-2:55 which I'd have been happy with on any day, never mind this heat...

Obviosuly I'm a big supporter of uphill work! It does help. I'd be surprised if you don't eventually get roped into the odd hill session at Northbrook! I was using Bedworth Lane/Rabbit Lane for reps in the early lockdown stages. Never found traffic an issue (may well be different now!). Main...

Yes I thought that was most likely start point and downhill! If I do my rep sessions there, I start at Cow Lees end, and do alternate downhill/uphill reps.

They look very impressive and great progress.... Which way on Bedworth Ln did you run?

Portsmouth home for me

Pingles is open but you need to book online in advance. I'll be there next Thursday evening, probably doing 800mtr reps

Yes racing makes a heck of a difference... I've attempted a couple of runs of the Bedworth Parkrun course during lockdown and got nowhere near where I should be... But yet when I've got on the track and feel more "focused" my rep times have generally been good. My pb at Cov, funnily enough...

My pb at Parkrun is 18:34 at Bedworth, which is by no means a flat and easy course. So I'd like to think I could have a good push for 18mins on the track on fresh legs. Although those times from today's session would indicate I'm a little way off that right now (to be fair I ran 81 miles last...

Track session at Pingles this morning. 6 x 1km. Struggled a bit in the heat, just about kept all the reps under 3mins45. Hoped for a little faster but still a decent session.

The below chart may help... https://www.google.com/url?sa=t&source=web&rct=j&url=http://www.hardleyrunners.co.uk/documents/pace_chart.pdf&ved=2ahUKEwid_MajlILqAhUXHcAKHfL2DxsQFjAAegQIAhAB&usg=AOvVaw2tWV2vIzW36huztOfpzaDx This gives you a whole table of times for various race and rep...

Your last point... It's individual really... I prefer to do a short easy run the day after a hard run... Even after a hard race I'll try to get out... Works for me, but some prefer complete rest... Trial and error really... As for the rep sessions... There's a huge variety and it...

Although if you've increased up to 40 miles quickly, then a few more weeks of your current routine won't hurt, and will let your body get used to the increased mileage. 40 miles per week is a fantastic base...

If you're committed to getting faster, I'd swap one of your 6/7 mile runs for a rep/interval session. 400mtr/800/1km/1mile repetitions, with rest period between each one. This will get you running hard, recovering quickly (hopefully), then going again. You might want to rearrange your runs so...

If you just go out jogging every time, yes it's boring (but effective). Need to mix things up... Certainly need longer slower runs to build a base of fitness... But do some higher intensity sessions and you won't get bored (just exhausted!). 15 minute warm up.... 8 x 2minute reps... 15...

How much running do you do in a typical week? Up to a certain point, a simple increase in mileage will help, so you could try to add in another run. If you're already doing a decent amount, it would be worth changing one of your runs to a weekly "effort"..... I.e a series of shorter but...

Shin Splints (if that's what it is) is commonly caused by a sudden increase in mileage or pace.... So if you've suddenly upped your running significantly, or started running regularly at a far higher pace than usual, that is a potential cause. If that is the case then I'd suggest reigning it...

Calf issues... You really do just have to give them time to rest and recover. If it's a recurring issue then see a physio. Blisters.... The blister plasters you can get from Boots etc are effective. I coat my feet in Surgical Spirit a few times a week and it keeps them amazingly clean and...

I know that chap.... John. Decent guy.... Went to him when I had achilles problems about 6 years ago. He was heavily involved with physio for Cov RFC at one time (and possibly one or two football teams).

That's a great weekly mileage and if you can keep anything even approaching that on a regular basis the improvements will be huge. We are always told that consistency is the key...

That's a fair time for a mile.