So how ya gonna do it...........

Well my plan is a 3 pronged attack.

1. Drop some pounds.

According to "The competitive Runners handbook" roughly a 10% reduction in body weight = a 10% increase in speed. My weight when i ran 49.44 in September was 166 pounds.

My BMI at 5 6" tall is over 25 so in the overweight range. I fall under 25 at 154 pounds and 147 pounds in right in the middle of my ideal running weight range according to CRH.

So my interim target is 154 and within 12 months i.e before race day 147.

I figure a 7% improvement on 49.44 at 154 pounds and a further 7% at 147. Giving a potential for nearly 7 minute improvement.

Clearly i am being very rigid and i would be unlikely to get that much of an improvement but it certainly highlight to me the benefit of making it a major part of the program.

2. Increase miles gradually incorporate good quality speedwork.

I have achieved my current progress from an average of 16 miles per week. I plan to increase and hold at 25 for 8 weeks then work out a detailed program specific to the 10k probably an adaptation of a CRH one.

I currently only really do a tempo run as speed work and don't do it every week so i will force myself to do a full variety of workouts and do one per week with out fail.

3. Introduce full body workout & x training.

Really just to complement the other 2 and help me avoid injury and improve my running form i have bought a book with good illustrated exercises so will develop and begin a program next week.

That is the plan!!!

Just going to work now after a 3 mile run in driving rain, freezing temps and Gale force winds, i was only doing it to check out a calf niggle that has had me out since Sunday, seems fine so that i good.

Col