Discussion: Think BIG

Probably be an idea to forget about everything and say that your first "race" will be WOC selection.
That's 16 weeks which is loads of time. That's a good build up phase. Its not perfect but it'll do.

Just break it down - 8 weeks base, 5 weeks intensity, 2 weeks sharpening (fuck loads of O in Norway), 1 week taper.

Think about - what you got to lose!

Unfortunately that's the only sensible thing to do. If i tried to do any speed work for IOC i'll risk injury. You're onto the right idea for me here Colm.

You don't have to do specific speed work ie on a track.
Do a tempo run a week... so say do a 60min run. 20 warm up, 20 tempo, 20 cool down

I'd say don't push to hard for the first week or so but build up the distance and intensity soon and once your back in the groove phsicallu and mentally you can only improve