Hello all. I have some timing questions. I graduated from the programme a couple of months ago and have been heading out 3 times per week and running for 30 mins (with 5 mins warm up and cool down each side). Today I went out and was pleased with my speed: 40 mins total, 5.34km, average pace 7:44min/km, average speed 7.8kph. I should emphasise that this was 30 mins of running sandwiched by 5 mins each on warm up and cool down. So I don't think I'm too far off the 30min target (though my maths isn't good enough to work it out...!!!)
I'm running a Race for Life at the end of this month with a friend and we'd both really like to complete the 5k in 30mins. I have a few questions:
1. Does anyone have experience of running race for life, or a 5k in 'race-like' conditions? If so, do you find that the atmosphere and adrenaline helps you to run better than you do alone?
2. Any tips on what I can do over the course of the next couple of weeks to increase my speed?
Many thanks in advance for any replies