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do that training plan I was following when you came and did some track work with me 2 years back. I knocked minutes off my times and i probably managed about 80% of the total plan. targeting sub 45min 10k on this plan I spontaneously did a 5k time trial on my own and ran a 20:34 at the track on a day i couldn't be arsed to do 12x400m all all the recovery laps after a days work and riding over to the track on a boris bike.
HatBeard
It's about that time of year, again, that I decide to target a sub-20 minute 5k, for some time towards the end of the first quarter of next year.
I intend to follow a 10 week plan that has a decent mix of speed, tempo / threshold and endurance
Given that I haven't run any distance I anger this year (pretty much every run has been a pootle), I'm going to give myself another 8 - 10 weeks on top of that to reach 21:30, which is where I was last year, and which will be a reasonable checkpoint
My base cardio is probably better than it was last year, purely from bike miles, but I've lost run speed somewhat
Aside from the obvious things to be wary of (I think I've ironed out most of the kinks that were leading to injury), what else do I need to think about?