My optimistic target of 35mins

[TheEd]

Hi Paul .. as far as my current 'guesstimate' goes, I don't think you should be running quicker than 4.30 per k for your easy runs

what must be noted that for you, less is better .. you have a good engine in there and with a little consistency you should improve a fair amount

if you are going to train consistently you will put yourself at risk of becoming injured, so we truly need to be cautious on your recovery days and particularly your 'long runs'

once you adapt to the routine we can focus a little more on getting the consistency of the easy runs added however as long as you stick to the days of the cycles and when the quality sessions must be applied

it is not a train smash if you miss an easy run due to fatigue, skipping it at present would probably be better

you must be patient here, if you can get through 3 cycles you should get a different perspective of your running gained through consistency and the benefits of routine

Hope I haven't garbled too much

Cheers

TheEd