The Plan (starts with 'just run')

How to begin this journey back to claiming a 7:30 minute per mile running speed (ideally, for a 10K average - but I'll take a 5K average as a starting point)?

First, I need to start running again on a regular basis. Then I'll need to increase both the duration of my running workouts, followed by increasing speed. These won't be approached simultaneously, at least not at first. Once I can run at a steady clip for an hour*, I'll work on increasing my aerobic capacity by pushing the pace up incrementally over that hour.

*What's my rationale for setting a goal of an hour? If I'm to run a 10K at a 7:30 min/mile, I should finish in under 47 minutes. So I need to at least train my body to run that fast for 47 minutes. Extending the time out further - in my case, to one hour of running - ensures that I have enough training adaptation to cover more than I need. 

Here's the tentative plan:

1. Start running consistently 2 to 3 times per week. The goal is simply adaptation (or in my case, re-adaptation). I'll plan for a minimum of 30 min each time out running, just to make it worth the effort of getting ready and getting out there.

2. Based on my average pace for the preliminary running workouts, begin to use this average to pick up the pace a little over a couple of weeks of consistent running training. 

3. Every 3rd workout or so, run an interval workout: short (30 - 60 seconds) of fast-as-I-can-go pace. This is done within an endurance or easy-paced total workout. 

I'm pleased to note that I have already run twice this week, since my first post on February 3rd. It's been cold and a bit icy lately, and I'm not super thrilled about running outside in those conditions, so I'm giving myself a pat on the back for just doing it.