Glad to see I'm not the only one who has gained a "few" pounds in the off season.
Had a good look at the diary yesterday and planned in my 3 warm up races.
1. Heartbreaker half marathon- will run it at MP. It's a relatively hilly course do if I can hold marathon pace for that I know I'm in good shape.
2. Salisbury 10 mile. I've done it 3 times in the last 4 years so will be good to compare my time to other spring build ups. It's also 3 miles from my house so can add a warm up / cool down.
3. Fleet half marathon. Will do this flat out. Hopefully I can have a 1.23.xx
The only thing that scares me is the 4 miles at 15k - half marathon pace on the second day of the plan. A bit of a shock to the system conspired to all the ultra training I've been doing over the last 12 months.
That isn't really a lot of miles per week and it all looks to be quality sessions.
No longer or easy runs in there.
I'm still struggling to break 18 so wouldn't like to suggest anything more technical.
If you do parkrun every week, why not ask the sub 17 guys what they do?
Definitely looks like a case of hitting a plateau due to
A - trying to run every session as a PB
B- doing the same plan every week
C- lack of variation in those weekly sessions.
If your training budget can fit in 50k over 5 days then I would suggest
1x long run - up to 15k at an easy pace
1x tempo run. 5k at 10k pace with a warm up and cool down. Total 10k
1x easy run 10k.
1x 5k recovery run
1x 10k fartlek.
You could swap the Tempo or fartlek session for a 5k a couple of times a month and go for a PB there.
Failing that, find a 10k training plan and follow that.