Hey so I'm a 26 year old female who's just gotten back into running after a few months off. I've been running 20km/week for the last 6 weeks, and got my 5k PR of 23:18 around 3 weeks ago at a Parkrun. My previous best had been 23:41 after about 6 months of running 20-30km/week, so I was surprised that I managed to beat my time without that much training.
I've signed up for a 10km in 6 weeks time and I'm trying to figure out an achievable time target to aim for without injuring myself in the process.. My best ever 10km time was 48:58 this time last year, but as I injured myself the following week at a half-marathon, my fitness is only getting back to that level now (injury was posterior tibial tendonitis on the inside of my foot). Anyway I'd really like to run a sub-47min 10km as it seems like a good challenge, but I'm also tempted to aim a bit higher and go for a sub-45min 10km. I'm just wondering if anyone has any advice or tips on how I should train, and how to avoid injury? (I plan to run 20-40km/week until the race, and I also cycle 40-80km every week.)