My thinking is this
1. I need to increase my volume as much as possible
2. I need to avoid injury
the facts
1. I can currently run 10-20mpw without geting hurt (shins/plantar/ass)(running easy 135-160bpm pace of a 193max, shortest 3miles, longest 10.)
2. I can do about 6-8h of total aerobic training per week (power walking 15% treadmill/eliptical/xc skiing/cykling)
3. Im 6.5 and 205pound. (moving down, aiming for 190ish)
4. I am reasonably "fit"
5. Im slow 20ish 5K, 45ish 10k.
6. Im 30
7. Been training gym mainly but at this level for about a year.
The questions
1. Should i push the running volume? Im well aware that running is the best thing i can do to improve my running, but pushing the running volume have been causing me troubles and leads to me not being able to train. Im thinking my running will profit more lone term by me being really cosistens with the overall aerobic training, and that i can afford a really really slow increase in the specific training.
2. What other forms of training do you guys feel translate well to running? Im thinking about trying "fell running". Got any good experiences?
3. How should i spend the running miles i can do? (tempo/distance etc) I'm looking for long term improvements.
4. Will more nonspecific volume be worthwhile? (got room for maybe 10-12H/Week, but not sure how much that would improve my running performance)
Thanks