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I completed a 10K in 45.12 this year. My weekly mileage was approx. 3 runs of 6 miles per week and circuit training twice a week.
This week I ran 6 miles easy on two occasions, I tempo run approx. 5 miles and then a long run of approx.60 mins which was approx. 7 miles. Is this a good base to start with? Or does anyone have a plan I can follow, I realise May is a long time away but I really want to crack this and put in some serious training for this. I am 42 and approx. 10st 10llbs.