Thanks for the feedback. My initial goal was to start out at 7:10-7:15 pace, then work my pace down to around 6:50 over the first ten miles and if I have anything left at that point, see if I can pick it up the last 5k or else just hold on.
My typical training week during this six week cycle was:
Sunday: AM - Long Run (over the six weeks I built this up to 11 miles from 7)
Monday: PM - 60 minute spin class
Tuesday: AM: Hard Run (over the six weeks I built this up from 3 miles to 7, with this week dropping back down to the 5 miles as stated previously)
Wednesday: AM: Strength Training, PM: Easy 30-minute spin
Thursday: AM: Easy Run (3 miles) and HIIT Class
Friday: AM: Strength Training
Saturday: AM: 60 minute spin class
I would have liked to have a couple more weeks to prep, but my personal trainer sprung this on me.
Prior to that I was running 2-3 times per week anywhere from 3-5 miles, biking/spinning about four hours per week, and doing the two strength training sessions.
My background in running prior to being a fatty included PRs of:
51.6, 1:59.8, 4:27.7i, 16:21, 27:34 (5M). I never raced anything longer, but I have run ten miles in under 60 minutes a couple of times on training runs.