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Was running 10k in 37:30 in March and could run a 5 minute mile in training but been out injured since then and only just starting rehab now. I had a lot of issues with my gait which are being resolved now and I will soon have orthotics too so at least I'll come back a bit stronger. Back then, I think my training plan was inconsistent and a bit too much.. I had shin splints, Osgood-Schlatters and just generally tight muscles hence the pain, an apparent stress fracture which seems to have never even existed according to my GP/Physio. I think running too hard on poor biomechanics caused the issues.
Anyway, I was doing one track session a week (with about a 2/3 mile warm up and hard intervals, it varied, but was usually a maximum of 5k worth and it bloody hurt!), 1 long run (10-11 miles) pace, 1 hilly run, 7-8 miles off road doing reps of running up and down our local hill at steady pace, 1 time-trial 5k or 10k run/another interval session, and 2 'easy runs', usually about 3-5 miles each sometimes gently on hills.
How does this sound? Too much?
And when I'm back able to train hard again, am I training in the best way to get fast or can you suggest a better training plan?