The 1:20 runner wouldn't just be running 10 miles. Again, a pretty beginner type of thing for the 10 miles. The people reading this have been running, so they aren't a "from scratch" runner. This is for your basic recreational runner trying to maybe hit a faster time for a 10K or half marathon. So I don't mean a literal beginner from never having run. I was assuming those reading this just competed at Disney and are already in a fair amount of shape. But maybe they haven't done workouts of this nature... just went out and ran a couple of miles, etc. (obviously not everyone reading - some are beyond that for sure!). So, I think you have stuck in your head a person brand new to running... and I mean someone who is maybe new to running but is only at 30 mpw possibly and just goes out on a jog every so often or even every day just not far. Not knowing just a few things to help get a little faster.
And don't do a run/walk workout because it lets you "give in" to that mentality so easily. Like, "oh, I'm tired, I am just gonna start walking." I don't buy into that mentality. If you are that tired, slow down to a shuffle if you need to. Stop and take a swig of water and get back into the run. And you definitely don't want to walk in a steady state run.
I honestly don't know what the Hanson's plan is because I have never read any of their stuff. And maybe nobody on here has either. But this was a quick little bit of info all in one place that might help a few people. Tried to make it super simple and easy to understand. Kind of get out the door and do this. See where it takes you over the next month. Feeling good? Add a mile or two on some of those days. Feeling like you are getting in better shape? Run a little faster and keep the mileage the same. I am a proponent of going on how you feel. Because if you live by the watch you might run yourself in the ground to hit 7 minute pace one day on Tempos and the next week it might feel totally easy. Kind of why I like Fartleks... because you just need to focus on those 5 minutes of hard each time and you totally go on how you feel... doesn't matter the pace, just feeling the run and then you get to recover and do it all over again!
I went to Adams State when Joe Vigil was coaching there, so a lot of what I have come to know was generated by him. Also am friends with Bob Larsen, his approach is a little different than Coach Vigil, but he has some interesting approaches to different types of workouts. Same for Jack Daniels, bits and pieces of his as well. Some things work great with some people, but not with others. I like that by going on feeling a person has the option of pushing themselves a little harder if they feel good that day. I understand your PR it every day mentality that you once had, but I don't find a lot of people try for that at the recreational level of training. If you go that route one day, the next you'll feel battered, and hopefully would learn in that instance that maybe you took it a little too hard the day before.
Racing is so much fun and if you are prepared and you end up running a fast time, it makes it all worthwhile! Hard to take the Disney races too seriously though! You want to high 5 characters and take pictures in the parks!!!!
I’ll be focusing on strength training and flexibility during that time.
So maybe ask here?
