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After a long review of what plan to follow i Have decided to spend from now until Xmas and follow the HADD plan with the hope that by Xmas I will have built up the base to allow me to start a 16 week plan to get me through a spring marathon.
I have entered some thoughts about why I am doing it at my blog http://calfstrainsrus.wordpress.com/ and I am keen to hear from anybody who can offer me advice.
My plan is at first to get up to 40-45 mpw nearly all at MHR-50 which for me will be 118bpm (118-122) with a couple of X/C races thrown in over the next 8 weeks. I wil be doing a test this week to give me a baseline of performance.
If anybody has a plan they have built up feel free to send me a link