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I'm on week 4 and am slowly getting back into the rhythm of running. I've been focussing on technique and stamina, but I've been feeling good. My plan is to pause the program after week 8 and focus on speed for a few weeks before I move on - not least because I'm prone to injury and want to make sure I'm building muscle!

Any speed exercise recommendations? My old fallback is sprint intervals, but I'm interested in new suggestions!

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I have decided not to focus too much on time as I have done the 5km in the 30 minute time frame once. Many running journals say that aim for a personal best once or twice a month but go your own pace in between. Mix up with interval training and longer distances ready to aim for your next personal best. You will plateau.

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