So some background...I have been injury plagued in the past and got hurt last in March. I stopped running and quit the sport. I now started to get the itch again and want to train to be semi-competitive.
I ran 3 years at a D1 school and then quit before my senior year. I wanted to enjoy myself and was sick of putting in all the effort to get hurt multiple times throughout the year. I wasn't that good for a D1 guy, but I have ran close to 15:00 for 5000 meters on a 200 meter track last February. I got hurt shortly after.
I just started running about 3 weeks ago and am currently doing 5-7 days per week and about 30-35 miles per week. I have just been going out and running by feel. No real plans each day. My longest run was about 50 min a few days ago at 645 pace or so. I feel pretty comfortable running 6:30-45 pace for 5-8 miles, and I ran a 5:05 mile the other day halfway through a 7 miler and then continued at 6:30-45 pace.
So I want to run a 10 mile race in March and then a Marathon in May. My goals are sub 54:30 and sub 2:36.
What should I do? What kind of chance do I have to hit these times? My rough plan is to keep up what I am doing for another 4 weeks and then add in my first tempo runs. Then in another 2-3 weeks do my first track workout. What type of workouts should I do? Tempos? Regular runs? I don't want running to rule my life the way it used to. I don't want to be on the track more than 2 times per week and will probably be training alone. I have experimented with the 100+ mile weeks in the past and I could never stay healthy long enough to reap the benefits. I want to keep my mileage around 80mpw. Any advice would be helpful. Thanks.