I am currently recovering from a hip injury and hopefully aim to be ok to start a light run/jog this coming monday (after 2.5 weeks out this day can not come quick enough).
I am switching my aim to compete in 10k races and joining a local running club. Now, based on a first competitive 10k race, what would be considered a decent time? The fastest I have ran a 10k is 54:13 minutes last year but I have suffered a number of injuries since then so Im afraid I have lost some stamina. I hope to be competing by Feb/March time.
Any suggestions on quick stamina progression training? Should I aim for around the hour mark for a satisfactory return?