Thanks Ed, I'll try that out and let you know how I get on.
BTW, I did my first track session on Tues this week. 4 x 2k, rest 90. My pace was inconsistent and interval 1 was too fast. I averaged 3:35 per k over the whole session.
Planning to run 18k tomorrow.
And slotting in 2 or 3 of your strength training sessions per week.
Thanks again and all the best,