Run 15K, twice a day, keeping everything at 70% of max. heart rate or less. Try that for a while, 3-4 months.
Run 15K, twice a day, keeping everything at 70% of max. heart rate or less. Try that for a while, 3-4 months.
To your first point, I may be shortchanging the guy. That's why I made suggestions in my first comment. But when I started doing that sort of mileage I just looked at how other people who were doing similar volumes arranged it, figured out how to adapt that to my own circumstances, and got on with it. I don't think I'm that much smarter than everyone else and it was pretty clear to me what I needed to do.
When people start asking all these questions about how to arrange their mileage it seems to me like they're looking for the Magic Formula and if that's what they're doing I don't think they'll get very far.
As to your question about intentional irony, maybe.