I know there is no easy way to do it and these things take time but I'll explain.. I was a few years ago in good shape. I ran for a running club and at what was my level back then, I was running low 31 mins for 10k, 70 mins for the half. Around 80 mpw, 2x runs a day, long training runs up to 20 miles, occasionally at sub 7 pace. I am a long distance runner. However that was around 2007/2008 and other commitments and lets say a serious job with shift work has kind of changed probably me, but the commitment I once had to running. I've moved also which had restricted access to my running club. I'm looking to get back to a pretty high/higher standard again. The reason is, as it always was for competition means, also this time just to be fit again. Wouldn't say I'm past it.. at 24! However I'm not fit just now and rarely run, with me going downhill to near nothing over the last 4-5 years. Having previously had an established running base I know what I can take but I know that in general anaerobic/aerobic terms im not there yet. I'm just not willing to give it up on running completely. What advice can anyone prescribe for getting back up to a good standard from my position quickly? Runs etc, sessions, terrain. Usually I'd know this but I've been absent from the sport a while!! Thanks in advance.