I have a target 5k next September.
I recently got back to running but I have managed to injure myself and plan to start afresh.
I have been running 35-40 mpw for the last month.
My buildup plan is as follows:
thee weeks rest
three weeks easy running (26mpw)
three weeks easy running (32mpw)
three weeks easy running (38mpw)
Introduce workouts
three weeks with 1 interval session, 1 tempo session, 1 short hill sprint session for speed (38 mpw)
Three weeks with workouts (43mpw)
Three weeks with workouts (50mpw)
12 weeks with workouts (57mpw)
6 week taper for race (keep intensity and reduce volume)
Would love to hear views on this especially from more experienced guys e.g. Malmo.