I found a good 5K program online that includes some strong speed work and spent some time tweaking it for my needs and building a run and workout plan for October. I looked for a 3K program but they were pretty scarce. Nonetheless I’m happy with what I’ve got. Now to see how it works.
I’m also going to try and keep up with some of my other training as well (weightlifting, swimming and biking) but the CPFT prep will have priority. Because I’ll be increasing my run frequency and mileage I am going to stick strictly to the schedule with no additions or swaps for the first week or two while I see how I react.
After that I can figure out where and how to incorporate other training activities into it.