33:17 in the 10k today - a 20s PB! 
3:16, 3:16, 3:23, 3:19, 3:20 (5k in 16:35)
3:24, 3:20, 3:16, 3:19, 3:10 (10k in 33:17)
Perfect conditions (no wind, 10 degrees) and a nice flat course, albeit with a few tight turns taking the edge off.
Overall really happy and absolutely no pain in the foot, including with a 5k warm up and 5k warm down.
Yes the marathon plan is exactly as you say, but the the aim of getting the mileage higher by running ~7/8k genuinely easy recovery runs most mornings (4:45/km).
3:16, 3:16, 3:23, 3:19, 3:20 (5k in 16:35)
3:24, 3:20, 3:16, 3:19, 3:10 (10k in 33:17)
Perfect conditions (no wind, 10 degrees) and a nice flat course, albeit with a few tight turns taking the edge off.
Overall really happy and absolutely no pain in the foot, including with a 5k warm up and 5k warm down.
Yes the marathon plan is exactly as you say, but the the aim of getting the mileage higher by running ~7/8k genuinely easy recovery runs most mornings (4:45/km).