Right...i dont really know what to do to be competitive at 'medium' races.
Im particularly aiming at races around the 9 mile mark - e.g Noonstone.
I dont want to be doing anything on the track and i never run on the roads, all my training is done on the fields and small hills close to my house.
Im quite worried about noonstone, in that its too far to be able to run flat out like you can do in a short races, but not long enough to settle into a plod pace like you'd do in a long. Ive never raced in a medium before other than races like kentmere which only just missed out on being a long.
All tips/advise/comments welcome....apart from point out the obvious and saying "just run 9 miles fast".
Currently my training is...
Monday - Swim
Tues - Swim and then hill reps 1000ft
Weds - Rest
Thurs - Easy/steady 4 miler or rest.
Fri - Easy/steady 4 miler or rest. - might become a more intense hill rep session.
Sat - Rest
Sunday - Hard 12.5 miler - 1000ft
I alternate thursday and friday each week depending on which of the evening im working.
I cant do any more than 3 sessions a week because my knees will pack in.