I’ve kept the weekly efforts and long run in the plan. That’s what have helped you reach the level you have, so I don’t want to see any regression in terms of endurance. The 10 miles can always be done at an easy pace (except of course when there are hills involved).

The main additional is an extra run every fortnight. Some of these will be utilizing the metronome and increasing that cadence. Some will allow you to join the Wednesday HR group and others will be the odd parkrun.

But the plan is always flexible from one week to the next but the overview allows me to ensure it remains progressive and you can reach those goals of improving your 5k and 10k time.