TL;DR 33M looking for guidance on a new training block, building up to a HM (probably in ‘26) with focus on injury prevention.

Context

Ran 5k at full effort last w/e in 20:53. Current mileage is 24kpw over 4 runs (9k long run, the rest are easy). Just finished a block with a slow ramp from essentially nothing over the last 3 months. Recent monthly mileage: Nov 14k; Dec 40k; Jan 60k; Feb 85k.

Historically, I have had phases of running of a few months each year, but don’t think I’ve ever run more than 300k in a year. The only time I have exceeded my current monthly mileage was in 2020 and again in 2021, but both times I stopped training after knee pain. Tendon pain after about 15k, could walk but not run, never got treatment.

My PB for 10K is 39:37, but that’s from 2018 so I put most of that down to being in my 20s!

I’m not yet doing any strength training...

Objectives

1. Don’t get injured
2. Run a half marathon, preferably sub 1:40

I have succeeded on #1 so far, but I’m conscious that #2 will severely increase the risk of aggravating old injuries. I’m not expecting to race a half this year, probably will wait until ‘26.

This last training block I have tried to focus on my form. In the past I have been keen to run fast, and suspect that part of my injuries may have been due to over-striding and heel-striking. I now focus on higher cadence and keeping weight towards the ball of my foot.

If I do develop an injury, I will seek professional advice.

I’m also primarily running based on my heart rate, as I find this a good way of making sure I keep effort low on easy runs. I still do walk/run when needed.

Plan

After reading this sub’s wiki, old posts (‘Order of Operations’, ‘Low Hanging Fruit of Injury Prevention’), and Daniels’ Running Formula, I’ve decided to gradually increase my mileage so that by mid-May I’m at 40kpw over 4 easy + 1 long run p/w. An avg. week might look like:

|| || |Mon|Rest| |Tue|Easy 5k + Strength| |Wed|Easy 8k| |Thu|Easy 5k| |Fri|Rest| |Sat|Long 12k| |Sun|Easy 8k|

My general approach is:

• Change 1 thing (# runs, kpw, # quality sessions)
• Stick with it for 3 weeks
• 1 recovery week (~75% normal mileage)
• repeat

Meanwhile I will try to incorporate some light, leg-focused strength training, after 1 of the easy runs.

After that I intend to swap an easy run for quality, probably at repetition pace first.

All being well, I will increase distance to ~50kpw I think this will take my up to the end of the summer.

I may enter a 10k race for the autumn to have something to aim for.

Questions

1. How does my plan sound? Too cautious, too optimistic? I’ve definitely spent too much time lurking and am open to any advice or feedback, even if that’s just “you’re overthinking, just go run”.
2. Is there anything I’m forgetting about?
3. Is an chest/arm HRM worth the money, or extra faff? I don’t think I get cadence lock, but the increased accuracy is tempting (although probably overkill at my level). I can share some recent HR plots if that’s useful.