I haven't entered an event since a 5k I did in I think 2016. I had a bad couple of years with muscle pulls, bursitis and plantar fasciitis and put on a lot of weight. Since April this year I have steadily built back up to where I am running up to 12km. I have my eye on two 10Ks: one is on roads (I almost entirely train on dirt/gravel), 11 weeks out; the other is 15 weeks from now and is a trail race.
My main goal really is not to get injured. I'm loving running again, also doing a lot of fairly tough hiking and just want to be able to keep going. However I find the focus of an upcoming event to help at low-motivation moments. Also, back in April I was thinking I just wanted to be able to do 10k in an hour again by December. Well, I did that today.
I have specific comeback motivation s for doing both races, though I'll only do the first of them if the company are paying- I did versions of both events back in the day when I was really running, 2013-15.
My current training plan, more a set of principles than a specific plan, involves 1-2 very easy runs- short and slow, one intervals or sustained effort run, and one longer run per week, time allowing.
TLDR: I want to do a 10k in the winter and feel like a real runner again with a half-decent (for me) time; more importantly I don't want to get injured. What advice do you have for me? (PS 44 years old)