thank you both for the replies. I will check out the book and search some plans.
What you recommend is basically what I am doing. All singles of course. One long run, one intervals, one tempo and then a couple of other days of either shorter easier runs or 10 mile type runs home from work depending on the time I have.
had time off any serious running for 7 years. When I was around 17 I was doing about 32:30 mins for 10k on the road off about 30 miles a week training. Now I am doing more like 35 mins...but feel that after only a year back running I should be down to 34ish shortly but won't geet much quicker than that.
Yes I died slightly in the first marathon, but not really badly. I think the half way split was something like 1:22 and the second 1:24...but that lost two minutes was all in the last 5km or so.