Running

No. It just gets a bit faster.

I spent years grinding out 5k, 10k and 21k runs at a persistent 9.5kph - 10kph - With no improvement.

Then I discovered that varying the intensity of my runs, and doing runs of varying intensity (intervals / fartlek / pyramids etc...) and I've take 10 minutes off my 10k and almost as many minutes off my 5k in 3 months.

To reward myself, I haven't put on my trainers for 3 weeks.

Ok, will try this.