10K Training Plans

[glenn10]

Managed to badly blister my right foot on the first major run after the failed 90 minute HM attempt. Since then I have just been doing the 60 minute easy sessions; with a 90% 5K on each Saturday (around 20 mins). Am thinking of doing one more Parkrun this Saturday, but at about 90% again.

I think the aim is now to get myself fit and really fit for some really good 5K/10K races in the summer. The failed half marathon attempt has left me quite empty at the thought of competing at the moment, I want to get back to where I think I should be before I race again. I want to be back doing sub-19 5K's in the Parkruns at 90% before I consider doing a full-out 5/10K.

I'd also like to fit in a weekend session where I do a 'as much of the half marathon course at 6:30/mile as I can', where as we get through each cycle the aim is to just run as far as I can at 6:30/mile, until eventually I manage to get around the whole course at that pace. I have slotted this in as the 'Race Day' on the Saturday.

That, and the track sessions now must be on Wednesday evenings.

So, baring all that in mind, how does something like the following look? I know I have jigged everything around quite a bit, but the actual core of the sessions are still there...

Would appreciate your feedback as always

Mon - 70min easy
Tue - 60min easy
Wed - 5x2k R90 (aim 3:55/km)
Thu - 60min easy
Fri - Rest
Sat - 60min easy
Sun - 120min easy
Mon - 60min easy
Tue - 60min easy
Wed - 6x1k R60 (aim 3:45/km)
Thu - 60min easy
Fri - Rest
Sat - 5K Parkrun @ 90%
Sun - 60 min easy
Mon - 60 min easy
Tue - 60 min easy
Wed - 10 x 400m R60 (aim 1:20/lap)
Thu - 6 x 1 minute fast, 6 x 1 minute slow
Fri - Rest
Sat - 6:30 mile 'how far around the half marathon course can I go'
Sun - Rest