I havent run seriously in 6 years and now I've decided to start training for an 8k in October. I don't have much free time but plan to get 25-35 mpw in over the course of the next 6 months. How can I make the most of this mileage? I understand it isn't a lot but my workday is over 10 hours.
Try this:
5-6 runs a week
long run of 8 miles
some tempo runs and 10K paced stuff
some occasional 5K paced work
4-6 mile easy runs
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