Better performance

Question
Hi John,

I'm 41 years old and started running about a year ago. 6 months ago, I started joining 10K races and to date have finished 6 races.  I run about 3 times a week and I try to include either a tempo run or interval training once a week and also an endurance run of about 10K each week.  My problem is that other than between my first and second race where my race time went from about 74 minutes to about 67 mins, my subsequent races have not yielded any significant improvement. I have tried to include the essential components like fartleks and tempo runs but they don't seem to translate very well on my actual races.  On my tempo runs (which I usually do on the treadmill), I had managed to sustain running at 5.30min per km pace for about 35 mins about a month an a half before my most recent race.  So I thought I might be able to hit under an hour this time.  Subsequently, I started to find it more and more difficult to sustain the pace for 35 mins and about 2 weeks prior to the race, I was only able to hold the pace for 25 mins with great effort.  As expected, my race 2 days ago yielded only a dismal time of 68 mins. What am I doing wrong and what can I do to effectively bring my time under an hour? I know I can be a little impatient but ideally I would like to eventually run about 55mins by end of next year. Is that realistic?  Your help would be very much appreciated.

Answer
Hi Daniel
First thing Daniel is to maximize your times you have to spend approximate 6 months to one year to establish a foundation of developing the science of building and developing the Mitochondrial.This is the the total foundation of speed,strength,endurance for you to accomplish your goal to run faster.In order to accomplish this you need to decide how much time you want to spend dedicating your time to this goal.Bottom line we are all blessed with different genetics and whether or not you decide to explore your potentials,That can be a very interesting experience.If you would like to work further in your quest i would love to work and help you explore your potential.

All the very best

John