In 2005 I ran most of my prs doing about 70 miles a week. They were 15:53 5k, 34:06 10k, 1:15:53 half, and 2:36:08 marathon. My wife and I decided to try for a family and not take running so seriously anymore. Since then I have run about 25 miles a week and I usually enter one or two 5ks a year and I run about 17:45. I recently got the urge to train harder again and over the last 6 weeks I have made my way up to 43 miles a week. I plan to hit 45 this week I am racing a half on Feb. 20 and would like some feedback on what I might be able to do. I think I can probably manage 6:40s.
Last week was:
M: 5 miles 39:15
T: 1.5 wu/ 5 miles @ 6:30 pace/ 1.5 cool down (hard effort)
W: 5 miles 39:20
Th: 7 miles w/10 x 2 min on/1 min jog @ 6:10 avg pace for "on"
F: off
Sat: 13.08 mile in 1:30 with last 4 @ 6:25 pace (hard effort)
Sun: 5 miles 40 min
This is what most of my last 5-6 weeks have looked like but with less miles for the hard workouts as I have slowly worked up. I am improving rapidly so it is tough for me to know how fast I can go. I am 32 if that helps.