Cheers Rob - will go with my original plan which pretty much mirrors your advice. To be fair I have just checked Matt's times for his 1k intervals last week and I would have maybe only led for 100 metres
Will say hello if I see you but given I will be setting off mid-pack that may not happen! Have a good one.
robT - after some advice for Trafford 10k on Sunday. I have had a great spell of training since Xmas and if everything comes together I could get a PB. We have similar PB over 10k as they are only 10 minutes apart. I had planned on setting off at target pace but now think I could go further and lead the race. I think I will set off at max speed and lead for 0.42 miles. As I want you to run well I thought I would warn you not to be put off by trying to go with me. Am I lacking beliefe at targeting 0.42 or should I go for 0.43?
RicF - your posts on here do make a difference! I have picked up many sessions from this thread across the years, including a few from your good self. What is interesting about your posts is you seem to throw in the odd curve ball that makes me stop and reflect. For example, Stevie G often posts on other threads about training at your current level of fitness and not at a target time (a sound point). However he is currently training based on last years times and not this. My instinct would be to push on at last years times but can see what you say about stepping back to previous training zones (train at your current fitness).
Matt3 - cut mileage for Trafford 10k myself and also feeling leggy. Good luck to you and Rob on Sunday. If I get to 7.5K when you finish I will be on for a PB
If you can get on a bike outside and replace the long runs you are missing with 4-6 hour long slow bike rides. Do other cross training and bike stuff until you can start running again. A few on the forum use rowing as cross training when injured so that might be something you want to add in the next few weeks.