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If its speed your worried about then try some 800m 'sprints'
These helped me heaps, find a nice loop 400m there, 400m back and just run it as fast as you can. Trying to get down to say 3min 30ish per lap. Then you just need to shorten your breaks between each sprint.

Obviously these arent all out sprints, its just a shorter run that you put more effort into, but they are great for speed work, I'm also assuming you do some short sprint work (50m or whatever) which is always key for speed.

Cheers

Alright Mr kiwi,

When you say 3 min 30 each lap, what do you mean? I don't know weather it's because I'm being a mong and I don't understand but if you could explain it mate.

Cheers,
Dave.

I think he means about 3 minuets and 30 seconds per 800 M lap

Stokey

Thanks Alfa I will have a look into if we have a running club round my area, don't know if we do or not as Worksop is a dump. and Mr Kiwi unfortunatly they have just built a bloody school over my local 800m circuit track . I may still be able to do it on a long straight strip of road I know, I'll have to see.

Tom163 wrote:Thanks Alfa I will have a look into if we have a running club round my area, don't know if we do or not as Worksop is a dump. and Mr Kiwi unfortunatly they have just built a bloody school over my local 800m circuit track . I may still be able to do it on a long straight strip of road I know, I'll have to see.

Google is your friend:

http://www.worksopharriers.co.uk/club-history-c19.html

Thanks T_T, its funny aint it you live in a place for your whole life and you don't know half the stuff that goes on there.