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i have been lurking for a while and I've got a wee question.
lets quickly describe where I'm at. I've run about 100 miles a month until July this year but not much since then. In previous years I had a few bouts of 20 miles a week always lasting for about 3 months.
my PBs are 5k 24:03 10k 51:xx HM 1:52:58 (most recent from April '13).
my goal is to get on the power of 10 (might take a few years, I know). I'm 27. 5 ft 7. 60 kg.
so I figure I need to build a base and need to be more consistent with the running. However, I have a tendency to do lots of intervals as I like running fast. So my question is: how much speed work is ok during my mileage buildup? At the moment I'm at 20m a week again. what mileage should I aim for before sharpening for a race (given I'm not aiming at a particular one)?