So I think I'm an average lurker or runner here. Your typical 164x 5k road race, 4:50 HS mile runner who ran for years in middle school and HS but never ran more than 25-30 mpw while in school.
In grad school I was doing a lot of easy running and getting 1640-1650's for road 5k's while averaging 50mpw but with only 1 day of quality. It was more of a stress reliever. People I know who had the same running background eventually got down to 1530 road 5k's while training for years and doing lots of quality.
I'm old now and am in my mid 30's but have mostly been lifting weights so gained about 10 pounds over my running weight.
My goal is to run about 15-20 mpw split in 3 easy runs while continuing with lifting. Last year I ran a mile almost all out and was surprised I could break 7 min which I think is ok since I literally run like once every 2-3 months. I want to be able to run at my old easy 7 min pace for 15-20 mpw and break 6 min for a mile.
Right now I'm doing 1-2 miles each run with 50% walking, 50% running.
Any tips on how to ramp up? Back when I was young I could run 60-70 miles in a week while sleeping 6 hours a night but I find that my body can't recover from exercise nearly as well now. Thanks in advance.