After having been a competitive runner up to about 2001, since then I've had periods of no running and others where done quite a bit of steady running.
Have done a lot of steady running recently and now in roughly 31min 10k shape (estimate from a cross-country race, first one back).
I haven't done anything above a steady run, ie no tempos, intervals, fartlek etc since 2001 (no wonder I was out of breath so early on in this return race) so was wondering if anyone else ever been in similar situation and how much I should be looking to improve (in 10k terms) by adding sessions/intervals etc back in and starting proper racing again?
Should I start by just say doing one/two tempo runs a week for a month and then adding in some long intervals?