For context, I’m a 40-year old guy, over-weight (clinically obese as it happens) at 98kg. I’m 5′ 11″. I have been doing this a long time, so have a ‘base’ of fitness and experience to draw on. When I start running in January it’s my first run in months and the pace and heart-rate I see on my Garmin reflect it. With that context, here’s the training plan.