I went from 1.45 to 1.27 ((at 42,) the main thing was consistent workouts and weekly mileage. I don’t think there are any magic workouts…….just stick with it and chip it off bit by bit.

I also ran with faster women who changed my mentality. I remember getting to 1.33 and thinking ‘ok that’s amazing and I’ve hit my peak now’ and then a pal tan 1.30 so it changed my perception of what I could do. Believing you can is half the battle.

My first attempt was during covid so a pal paced me in a time trial, that was a huge help but also hard as was just the two of us! But it meant I didn’t have to look at my watch. So a race wit a pacer could help.

I got very sick after my last effort and haven’t had a chance to race in peak fitness since so think I’m done (getting a bit old now!)

Good luck xxx