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hey guys ,i started running to lose weight,and i did ,75 pounds ,but ive got the bug now and would like to get some ideas on how to run for longer and faster.im doing 10 km in about 60 mins.
 

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I started running to deal with the stress of a very busy job. And slowly got addicted to the fun and excitment. So have not looked back since then. Enjoying the running (and also the life). I rely on websites and magazines . I have seen some good and useful websites from searching google. Just one little advice from my experience, don't hesitate to consult a physio once in a while.
 

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Lee,
Well done to date... 10k in 60 mins is a very good start.
It's important to take things steadily and not try to do too much too soon.
Try to do 4 runs a week.
1. A long slow run...for now say 6 miles.
2. A speed session..say 8 reps of 50 metres with jog recoveries in between. After doing a warm up of 10 mins first.
3. A steady 3 mile run.
4. An easy 5 mile run.

You could do this for a couple of weeks and then gradually increase your mileage...no more than 10% per week. Also don't increase your long run by more than 10% per week.

Best advice though...find a running club to join. It's easier to run with others!
 
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