I'm running at the Silverstone Half Marathon next Sunday with some colleagues from work. This is my second half Marathon after the GNR last september but through overcompetitiveness and trying to make up for lost time over christmas I increased my distance too quickly and have been battling various injuries and niggles for a month or so that has really hampered my training. Im going to muddle through race next week but my my plans for afterwards were to rest up for a couple of weeks and then build from the bottom up by training for a 5k then a 10k and then having a go at a new pb half marathon.
I assumed that traing for a 5k would not involve huge distances on the long runs but a few of the training programs ive looked at are all suggesting long runs of up to 10 miles right from the outset. I want to build up the long runs again very slowly after the Silverstone Half to avoid any more injuries but also want to be able to increase my pace to a level that will help me out for future longer races.
I havn't done a 5k time trial since some time last year but that was around 23 minutes. I would like to aim for sub 20 somewhere around the middle to end of May. My HM PB is 1:41.
I started running in march and follwowed a training plan to complete the Great North Run this sunday just gone. I finished in 1:41 which i was very pleased with for a first attempt but i don't know what to do now? My next confirmed event is the Silverstone Half in March where I would hope to significantly improve upon my time.
Looking at intermediate/improver training plans online they all seem to start at quite a low mileage. Do i want to start one of these and gradually build back up or should i continue with the long distance runs I am currently doing?