Running

that's kind of the reason why I'm thinking about it because running on fresh legs it's actually quite hard sometimes to drop the pace down to what my program is asking for (9:30 -> 10:10 min/mile pace) so while I might manage it for 75% of the run, the pace might keep creeping up without me realising so I've been wondering what impact that would have on what's coming out of the session.

by and large i'm not too worried as it's still a decent amount of training effort regardless and going into the bulkier parts of the plan i'll be much more fatigued on the easy days so I'll be much more likely to be running at those prescribed paces through necessity.

that and my HR seems to stay pretty low across the run so I don't think I'm pushing myself hard enough that I'm going very far outside the intended training zone.

Personally I'd say stick to your plan, you did a lot of research and decided that was the one for you, adding extra speed work will only increase fatigue levels in what I recall was a high volume plan which centres on learning how to run when fatigued, but I don't think it's meant to be running when exhausted...

I thought after what was effectively a week off and after a week of not drinking and trying to eat more healthily running would get easier but 11km this morning was verging on impossible by the end! I suppose being 2kg heavier than pre Christmas probably doesn't help that.