I'm a trail runner, used to be training on trail / terrains with lots elevation. I want to improve road speed for my trail running.
My trail performance is just average, around 13hours for 100km 5xxxm+.
But my road speed is worse like hell, didn't do any time trial but I guess my 10km still can't under 40.
I start road training since Nov last year. Weekly mileage about 100km. Usually 5-7 days run per week, currently two interval/ tempo per weeks, others mostly easy run or LSD at zone 2 or below.
I did include stride or short hill such as 8x30s at the end of my easy run.
Here are some workouts I done in recent month
- Progression run 21km at 1hr28, start from 4'30 pace, last 30min hard only
- 1km x 10, 3min slow jog (400m) at avg 3'45, last one at 3'38
Any advice how to improve speed? Many thanks.