Getting Started on Training Plan

[TheEd]

consider an off training period to regenerate and get rid of any niggles or things that have bothered you

off training period - http://www.time-to-run.com/training/10k/offtime.htm

then follow this up with

Build Up period - http://www.time-to-run.com/training/10k/buildup.htm

the longer the build up period the stronger you come back

then you do a 4k time-trial and return to the 10k training programs with sessions developed around the 4k feedback

TheEd