My first goal is to run for 5K which should take me approx 38/40 mins at my current pace, I'd also like to build up stamina to tackle the inclines better than I am currently doing, so until the new podcasts come out, this is my plan for next couple of weeks:
Run 1 - Intervals. Go back and do the week 1 podcast again, but this time very fast run for 60 secs and then walk for 90 secs etc. The week after I will do week 2 etc....
Run 2 - Medium. Do week 7, the 25 mins run, start off running slowish for 10 mins, build speed up for next 10 and the finish faster for the last 5 mins.
Run 3 - Long run. Run for 33 mins at whatever pace feels right. Build this up by 10% each week.
I'll be doing these on a mixture of treadmill and outside, so it will be easier to watch my speed on some runs than others, but this is what I'm thinking of doing.
This is the plan at the moment, but I'd be interested to see what others think of this or if anyone has any other suggestions???