my typical consistent week would look something like this: Monday 10 km easy Tuesday 5 km fast Wednesday 5 km medium Thursday 10 km medium Friday Rest Saturday 5 km parkrun Sunday Rest This is very oversimplified, but also one thing to think about is i am only able to do this amount of training without it injuring myself or overtraining as i built this up through consistent running for years. But one thing i would like to say is if you can run a 5k comfortably then i would say to prioritise speed sessions in your week

I do do 400m repeats but it all just depends if there is a running track near me

Yes gym work on knees is a great way to deal with knee pain for runs, and is the solution. How its usually caused is by a sudden increase in mileage without building it up, for example not running for 2 months and then suddenly doing a 20-50km week of running, your knee are not used to that load because of the long break and you haven’t given it time to get used to it so that one of the more common reasons knee pain happens. How to prevent it is by slowly build up milage consistently, i would always recommend runners to start doing 1km everyday for 2 weeks then build it up to 2km per day for maybe another week and now when your legs feel comfortable running it should be ok to then add in a couple 5ks and maybe even a 10km in a week with some rest. That way your knee get used to the running load. So theres a way to prevent it and a solution

This is also great advice, properly warming up the body before every run is usually skipped but is a game changer if done well

Thank you, thats helpful, I’ll use that