Just wanted to get a bit of training advice from the group here. I'm a 38 year old man, with a history of running, but more cycling if I'm honest. About 18 months ago I was run over by a truck, and over the last year I've been gradually building distance. I'm running 40-50k per week, which has me down to around a 20:30 minute 5k. I typically get in a set of 6x800m repeats at sub 4:00/km pace once a week, a tempo run of 6-8k at around 4:15/km, and a long run of 15k or so on Saturdays. Other weekdays are for easy runs with a group of guys in my neighbourhood. I'd like to get back under 20 minutes for a 5k and sub 90min for a half (ran 100min in Banff a few weeks ago). I feel like I'm starting to plateau, which is a little frustrating because I was a stronger runner on similar volume before my accident.
I've run a little more than 60k in recent weeks, but I'm kind of time limited with normal family, work, and community commitments. I have a unique opportunity over the next couple of weeks though. I've got a two week business trip that will have me waiting around for a visa in Dubai. Is it possible to get some extra fitness out of the two weeks? I don't want to add a ton of mileage and hurt myself, but if I start running doubles or something will that stave of some of the risks associated with adding more volume? I've got a feeling that it's just going to be a slow rebuild from here, but it would be nice if I could get a nice solid training effect out of the extra time. Just looking for some advice.
Thanks.