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Basically, I used to run a lot (10k's at least twelve times a year) and have put away several great south runs and one great north run.
Last year or so, have neglected my running and just getting back into it.
I need advice on working my way up towards 40 miles a week. I'm running the GNR again next year, but apart from that I want to start working on beating 40 minutes for 10k, and possibly improving my 5k times as well. I was thinking of spending the next 4 weeks getting used to 20 miles a week.... then the 6 weeks after that getting used to 24 - 27 miles a week.
Any suggestions on this? Or where to go after it?
I'm incorporating a mixture of interval work, hills and long slow runs at the moment.
My last three runs were:
10k in 46'30"
4.54 miles in 31'00"
3.4 miles intervals in 26'01"
All feedback welcome.