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Originally Posted by matthews
10kms run a few weeks ago. 51mins. I has very happy as it was the first time i had run 10km. i had done a few 8km before so i was happy with 51min. Next goal will be to break 45min.
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You need to start doing smaller training sessions to improve your times, 400m/800m runs e.g 400m x 10 (1.30 rest). You will very quickly adjust to running at a higher cadence. I knocked 4 minutes off my city to surf time doing just that.