This plan, based on Threshold Pace, assumes you already run, and may well have completed a 10k or half marathon and are looking to improve.

Ensure your Threshold Pace is set by using data from a recent 5 or 10k maximum effort. If you don't know it then do a 'benchmark' before the plan so you know what it is, and input the result.

Regards the Easy Days -

Don't be tempted to go too hard. The hard days will come. If you go too hard on your easy days then you'll struggle to hit the targets of the tougher sessions.

Important - The Easy Days can also be Rest Days!!

However they are a great way of helping with weight management (particularly if the sessions are done pre-breakfast!) and instilling a routine.

Good luck!