The big plan starts to take shape. Speed is an interval run I've done before and it isn't so hard really. A standard interval run of 6 x 1 minutes at 165 bpm followed by 1 minute at 150 bpm, top and tailed with 5 minutes gentle run. Can't be bad. I may go with this a couple more times before I push up to a more intense speed run midweek after I've investigated some good alternatives. Audio Fuel looks a good bet and I am sure I'll find something to get me moving on.
Next step is a tempo run with a bit more distance and a strong steady pace!!
Thanks to those of you who have given me advice to get this far and start building towards future goals. Happy running.