Penultimate run (probably) before my first HM. Plan was 1 lap at slow pace followed by 2 at HM pace to make a 30 minute run. Picture for Beachcomber66 .
I've definitely found the easiest way to run quicker is to up the cadence. Whether I can do 170-175 spm for 13 miles is another thing. It's a tad unLoris-like.
Good luck on Sunday SlowLoris. We’ll be following behind in the 10k .
Are you doing the New Forest HM by any chance? Good luck!!
I am. Will you be there?
I like your charity. First time I've heard of it. Being fit and doing regular exercise is a huge help to recovery from treatment.
Yes, I will be there, doing the HM with my friend; also my husband and two other parkrun friends who are all doing the 10k.
5k Your Way is relatively new, but it is growing really quickly. Groups meet on the last Saturday of every month at a parkrun (ours is based at Lee-on-the-Solent parkrun). It's an active support group for anybody affected by cancer; for those in recovery, or undergoing treatment; their families, friends as well as people working in cancer services. We walk/run together and then have coffee and cake afterwards. Such a simple thing but it's already helping so many!
All the best for Sunday - let's hope the weather is kind … ! 
Final Summer run in France
Discretion is the better part of valour
Pace advice?
HM training plan. 
