Project RFRF

RFRF = Run faster Run Farther.

I have been wondering whether I will be able to run faster and run farther if I still devote 3 runs a week?

If yes, how do I do it?

Here's my plan and doing it progressively

a. 1 x tempo.

current= 6:00/km for 10km.

intermediate target= 6:00/km for 20km

final target 5:30/km for 20km.

b. 1 x km repeats

current 4:50/km for 5 sets.

intermediate target= 4:30/km for 5 sets.

target 4:00/km for 8 sets.

c. 1 x LSD/MSD

current: distance varies. pace varies.

intermediate target= alternate LSD with MSD fortnightly. LSD up to 42km @ 7:30/km.

target : build distance up to 60km @ 7:00/km.

Lets see how much I can progress in 6 months.