This past week I have been starting running and back on the boy band diet. I have been researching mental strength and controlling my internal critic/chimp/whatever you call it.
I did a Cooper test to benchmark my fitness. 2.57km in the 12 minutes. It was done on a pathway near my house instead of a race track. That might make a difference but only marginally.
This week I am getting back to basics. 10km runs each evening and a long one at the weekend.
At the end of each month I will do a progressively long run to build significant endurance. Six hours at the end of October will be the first.