Just tell me how far to run tonight

I will keep this simple. I'm not following a training plan and right now I don't know how far or how fast to run tonight and I need somebody else to tell me what to do. Can someone just decide for me based on the following information:

 

  • I'm running a 50kin the Lakes in just over 2 weeks time
  • I've done big-ish LSRs 3 out of the last 4 Saturdays
  • I don't have any easy access to hills or off-road as I live in central London
  • My typical weekly mileage at the moment is 40-50
  • I don't have any blisters, stiffness or injuries
  • I've got dinner ready to go in the fridge and don't have any other life-admin to sort out this evening

 

So yeah, just tell me what to do and I'll go and do it. Thanks.

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