Hi there JJ, I presume you've been out and about today...
New training paces -
LSR - 6:30 - 7:00
Easy 6:20 - 6:45
Tempo 5:45 - 5:55
We only have 5 weeks to the first event. I'd suggest you do that one as a reasonably tough training run and don't try to break any records. Unfortunately, the same is true for 12 November and the two are really close together so no heroics please .
The real target is the marathon, to be followed by an amazing 10k PB next May.
For the next 4 weeks keep the LSR between 14 - 16k. 6-8k tempo and a nice 45 - 60 minute easy. Are you going up to 4 times a week or sticking with cycling one day? I think it would be a good idea to do that until after the November races, then we'll start to extend distances on the LSR. If you decide to add one more run in weekly do it as 30 minutes recovery at 7:15 plus.
JJ, best thing to do is pick a day and do a time trial - preferably after a rest day; warm up 1.5k easy, followed by 3 x strides (gradually accelerating sprints) then let heart rate subside for 1-2 minutes, then 1.5k flat out. Then cool off for 1- 1.5k. The fast time in the middle determines the training paces. Then we'll do a new plan based on that.