I am relatively new to this forum for which I have found to be very informative.
Basically I have recently began running again after several years off due to injury, children etc.
Before this I was a UK international at Cross Country up until I was 20 years old (im now 34) and my weight has been stable ever since (im 6ft 1in and 11 and half stone)
I am currently running 3-4 miles here and there with no structure. I did a timed 5K using my gps watch to assess my current fitness level the other day and ran 20.30 (at about 90% effort)
What I am after is some guidance on a more structured plan to get me back in shape and begin racing competitively again in particular at 10K - do I just build up endurance to start with? If so at what pace?? Or do I introduce speed sessions as well? If so what type? I am also unsure what would be a realistic expectation to race a 10K in 6 months time (I was guessing around 38mins - is that unrealistic)??
Any guidance appreciated