Running Routine

[Old bones Ian]

You will need to drop that pace a bit, and go out for longer runs.
I would suggest joining a running club, get lots of good tips and most cater for all abilities , so you don't have to be an expert runner to join.

Its a good pace you have anyway, i'd say do 1 long run a week, with at least 2 shorter ones. Don't over train and don't go mad the week before the race, as its all in the weeks before.

Interval training is good, google 'fartliks' to see what i mean.

[Old bones Ian]

I had a race on that day as well, did a 10 mile one 76mins 30 secs, got a pb there

[dberry]

I'm not a fan of running in general, not for ant other reason than I just don't enjoy it. Having said that, a year and a half ago, just before I ruptured my left ACL, I was running sprint sets with (not alongside) a mate who was a former Olympian, 400 meters. he had me sprinting ten sets of one hundred meters, then I was doing mixed sets of these, 40mx10, 60mx10 etc. It wasthe first time in my life I actually enjoyed running and found that really helped my gym fitness for boxing, great gains in little time.After running this by a few well reguarded sports trainers, the general concensus was that we don't fight in a plodding and pushing paced fashion, we fight in spurts and starts, sprints. I believe that great gains are to be had in Fartlek style, than letting your body find an economic rythm and plodding along for a half an hour or so. I'm not saying long distance running should be discounted, I'm trying to say that interval training, along with some distance/endurance work may be where it's at.

[Seamus]

Haven't been a serious runner since my early 30's, but the best results I ever got was when about twice a week, after warming up after a 2 mile jog, I'd mix in 6 or 7, 100-200 yrd sprints, Recover and do it again. After doing that a few times, my normal runs could easily be completed at a noticeably faster pace.

[Old bones Ian]

Yeah alot of good runners at the club i go do preach about the sprints , fartliks or interval training.
I need to incorporate them as i don't at the moment, they all say times improve and races are easier