I'm currently running about 18 miles a week, broken down as follows:
Sunday: Long run, up to 7.5 miles at present.
Monday: Recovery run of 4 miles.
Wednesday: Tempo run of 4 miles.
Friday: Speedwork/hills of just under 4 miles.
I'd like to add a bit of distance to the weeknight runs, and was thinking of adding a mile to the recovery run and a mile to the tempo run for a couple of weeks. Once I'm used to this, I'll add a couple of miles to the long run.
Is this a good way to proceed? Or should I increase the long run each week? I've read that it's OK to up the long run by more than a mile as long as you hold it at the new distance for 2-3 weeks before increasing by 3-4 miles again.