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Personally, I'd build* to comfortably be able to run 8km distance continuously.
Do an interval session once a week to work on speed.*various theories on this, but I would class this as your longest weekly run being no more than 10% more than previous week. Other use weekly total distance instead of long
pifko
I'm meant to be doing a 10k at the end of January. I haven't run for years and my base level of fitness is pretty poor due to far too much time travelling with work in the past six months (no exercise and eating out every night isn't a good combination).
Any tips on the best way to train for this? I'm not expecting anything too impressive,, just attempting to avoid it being too embarrassing at the end of Jan.