i don't like richard's schedule one bit tbh ...

you'd have to run with a watch... warm up time etc... i don't think it's necessary...

there is no secret formula to training - if you carry on running for a few months you can have amazing improvements...

just need to be patient...

what i suggest is you make your own schedule and decide what you want to do and when...

people have very different opinions and not everything works for all people so i think it's better to decide yourself...

it doesn't have to be very complicated...

i think it's very good to be very flexible with what you do and when...

i planned to run 6 days a week last month but only managed to do 5 days a week as my ankle played up...

but this months i've just ran 10 days in a row so i'm breaking a few 'training rules' but what the hell...

i've felt better this month than last month and with it being so nice out i feel like it would be a shame not to do it...

so i think my randomness is better than having a fixed timetable of when and how to train...

but each is their own...

it would be good to make a note of how far you run - mapmyrun is very good... it makes you feel that you've achieved something good...

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Caught me running - Tiesto

http://www.youtube.com/watch?v=nOyDWOMqajU

i said if i managed the aberdeen baker hughes 10k in 65 mins i would committ to another 10k in september..... i crossed the line in 64 minutes! so no turning back now. and delighted to be almost 6 minutes faster than pb achieved last month.

thanks for all your advice schedules and encouragement - i used a little pick'n'mix of all of it and i feel it has worked - the speed work/ fartleks seemed to be a turning point, but frame of mind has also a huge part to play.

am now aiming to run many more miles per week than i have been up until now with longer runs of 5/6/7 miles at least once a week...

Great stuff wannabe... that's a decent of time chunk to take off!!!

Training schedules shouldn't be set in stone I feel, I gave my suggestion as to what you could do, and i'm glad to see you took bits and pieces of everyones advice. I think that until we all get up to pretty competitive times, then any time out and on our feet running is a useful training run.

If you can build those longer runs up to 10miles or maybe even more, then you'll find the 10k's much easier and also give you good scope to run a half marathon in the future if you decided to!

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www.richardsimkiss.co.uk - Glooston 10k report added