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I am a 57 year old man who is running 5k 3 times a week - currently running at 7'30" per km.
I am able to complete the 5k without stopping and at the same pace, and once I've got my rhythm I can keep going longer - 10-15km - at little detriment to my pace.
However, I am keen to know what my next step should be. Should I mix my pace - fast/slow - walk/run - or do shorter runs at a faster pace.
My aim is to break 6mins/km for the 5k - even if I never achieve it that is my aim.
Any advice would be most welcome - thank you.
 

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I would definitely mix it up. Do some longer slower runs, shorter faster runs and maybe even some hills or intervals.
 

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Mixing up is good but don't go crazy on the faster sessions, sure way to pick up an injury. I treat a speedy run like I'm upping gears just so its measured but noticeable.
 
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