I have been running 10k for a while now and can not seem to improve my speed (1 hour 5 minutes) . So, do I go back to do the 5k+ speed podcasts and improve my 5K time? perhaps two 5k runs and then a 10K run at the weekend.
i am also considering going to 4 runs a week.
So my question is, have any of you taken a similar route? did it work and did it help?