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OldFish.
RE: How fast can I get off 2-3 runs per week?
Check Lee Grantham in Strava.

I am not sure about his history about runner, but during 2017 he averaged ~70km running and ~250km on bicycle to have a 2:20 marathon. He is more of a marathon/road ultra runner but his training approach might be something useful for you to check.

Good luck!

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