Al, sorry to butt in but the fastest I've ever been coincided with doing regular 8-10mile tempo runs with club-mates who were faster than me. An hour hard but not eyes-balls out once a week would help you I reckon. Canal tow-path or river bank would be fine if you don't fancy tarmac.
Poacher turned game-keeper
Last edited by Al Fowler; 22-01-2010 at 02:32 PM.