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Nice article... Over the past couple of years I feel I've fallen into the trap of just running (and cycling) a mediocre number of junk miles. I'm just playing about with my schedule at the moment but I'm trying to be more disciplined about giving each session a focus.
I suspect I'll be aiming for something like 3x runs per week loosely based on a Jack Daniels plan (but currently Tuesday intervals, Thursday threshold, Weekend easy long run).
ewanmac
So after what feels like about 18 months / 2 years of aiming for about 45/50 miles a week and not really getting any faster I'm having a slight change. Inspired by this article I'm going to see what lower mileage but all slightly faster does for me. The target for the summer is a sub 16 5k at Orion Fast Friday and a sub 34 10k at Ladywell 1000. We'll see how this all goes.