so I am considering a few options:
1. Medium-Medium: 45 minutes a decent clip daily, building to 60/day.
http://www.coacheseducation.com/xc/jack_farrell_july_00.htm
This would be roughly 90% of MP. Consistency would be goal. A decent concentrated effort every day
2. Long Slow Every day - 10-12 miles. Maybe 14-15 once a week. Idea is to get at least +10hrs running in a week
3. Hard/Easy e.g. 8-12 fartlek, 6-8 easy. Long run 13-15 on Sunday.
I've tried #2 and #3.
I'm @ 25:30 XC guy ~15 5k; 4:00.00000 15
So the pace for #1 would be....6:20/mile.
too much? would I adapt? Would I crash and burn?