Berni and snin - here's a programme I found

[Guns 'n' Roses]

for people who aspire to run sub 30 minutes on 10 kilometres. Madness.

Monday am 10 miles steady - pm 5 miles
Tuesday am 6 miles easy - pm 2mile jog 5 x 1 mile (4.40-4.42) 2 mile jog
Wednesday am 5 miles easy - pm 12 miles steady
Thursday am 8 miles steady - pm 2 miles jog 10 x 1 min hill jog down 2 mile jog
Friday am 6 miles easy pm 5 miles easy
Saturday am 3 miles jog 8 x 1km 2.52 (90 secs rec) 3 miles jog, - pm 5 mile easy
Sunday am 16 miles steady

[Maravilloso Marvo]

[Snin]

[Luis Anaconda]

[Guns 'n' Roses]

My sahn ran a street race this spring, 10 k in 36 minutes. That's proper fast.

[Pat Vegas]