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Hi, I have recently started running and triathlon training again after a 4 year break due to back operation. Previously i was running around 49 minute 10k's or 50 minute 10k's as the final leg of an Olympic length triathlon. I now have established a good base fitness and am running 52 minute 10k's in training but have not raced a 10k or competed in a triathlon of that length since starting running again.
I would like to speed up over 10k and try and get my time down to under 45 minutes - please can i have some tried and tested training plan suggestions? I am currently running between 25-30 miles per week, i have just started using a heart rate monitor and have a max heart rate of 185 and i am 35. Thank you!