Oops, sorry, I didn't mean to hijack the other thread.
Excellent read there, that's pretty similar to what I would like to achieve.
I'm doing a 9km fun run next Sunday (the 13th) to get my first "race day" experience, certainly not to break any records! I had planned to start your 3 week cycle on the 14th or 15th. Should I do one cycle with the targets as they are and then do the 4k test to see where I stand? What do you think?
My only other real concern is that I work at nights so my sleep cycle can get very messed up easily. I know the importance of good rest, so I'll just have to try my best to keep myself right as I go along I guess.