KC, You're new at this and will definitely improve. As you have gathered from this thread, injury is a major obstacle. Last year in June, I put together a solid 6 month training block. For me blocks work in lieu of weekly volume goals. Leaves room to adjust for whatever reason (family, niggle, bored...). Over the last 2.5 years the 6 month block below has been more or less the same with 5-10% swings in volume.
I'm also new at this and take my advice with a big grain of salt. Not even 3 years into my second go at running. Only made it 18 months with a traditional running regimen back in 2010.
The Miles listed below are effort based. 1 mile equals 7.5 minutes at 146 HR. I make linear adjustments to miles run based on HR and time. Roughly about 25% road running, 25% treadmill flat, 40% treadmill incline above 6%, and 10% misc.
Date----Week---KM's / Miles---- AvgHR--- Effort Rating---WO Time----Total Time
Jun17----22------52.80 / 32.82-----131-------7.19-------------00:32--------- 04:34
Jun17----23 ----- 99.22 / 61.67--- 138------ 7.55 ------------ 01:48-------- 08:10
Jun17----24 ----- 115.2 / 71.62------ 134------ 7.36 ----------- 01:13-------- 09:44
Jun17----25 ----- 85.43 / 53.10--- 132------ 7.24 ----------- 00:37-------- 07:20
Jun17----26----- 119.2 / 74.12--- 133------ 7.27 ----------- 01:47-------- 10:12
Jul17-----27----- 113.7 / 70.71--- 131------ 7.19 ----------- 01:16-------- 09:50
Jul17-----28 -----116.8 / 72.65--- 125------ 6.84 ----------- 00:53-------- 10:37
Jul17-----29 -----111.3 / 69.19--- 122------ 6.71 ----------- 01:09-------- 10:19
Jul17-----30----- 138.7 / 86.25--- 123------ 6.73 ----------- 01:26-------- 12:49
Jul17-----31----- 89.62 / 55.70--- 120------ 6.55 ----------- 00:18-------- 08:30
Aug17-----32----- 109.9 / 68.33--- 116------ 6.35 ----------- 01:13-------- 10:46
Aug17-----33----- 127.1 / 79.00--- 130------ 7.11 ----------- 01:55-------- 11:07
Aug17-----34----- 135.9 / 84.51--- 121------ 6.63 ----------- 00:59-------- 12:45
Aug17-----35----- 115.2 / 71.65--- 127 ------ 6.97 ----------- 01:46-------- 10:17
Sep17-----36----- 124.2 / 77.21--- 120------ 6.55 ----------- 01:00-------- 11:47
Sep17-----37----- 124.9 / 77.66--- 122------ 6.67 ----------- 01:09-------- 11:39
Sep17-----38----- 133.7 / 83.11 --- 124------ 6.80 ----------- 01:00-------- 12:13
Sep17----- 39----- 119.2 / 74.11--- 110------ 6.05 ----------- 01:42-------- 12:15
Oct17-----40 ----- 126.9 / 78.91--- 122 ------ 6.68 ----------- 01:17-------- 11:49
Oct17-----41----- 110.0 / 68.37--- 131 ------ 7.16 ----------- 01:35-------- 09:33
Oct17-----42 ----- 120.1 / 74.67--- 125 ------ 6.85 ----------- 01:08-------- 10:54
Oct17-----43----- 144.3 / 89.69--- 123------ 6.75 ----------- 00:56-------- 13:17
Oct17-----44----- 104.9 / 65.22--- 133 ------ 7.26 ----------- 02:03-------- 08:59
Nov17 ----- 45----- 112.4 / 69.91--- 126------ 6.90 ----------- 00:44-------- 10:08
Nov17 ----- 46----- 131.1 / 81.54--- 129 ------ 7.06 ----------- 01:57-------- 11:33
Nov17 -----47----- 103.6 / 64.42--- 132 ------ 7.24 ----------- 01:58-------- 08:54
Nov17 ----- 48----- 106.8 / 66.38--- 128 ------ 7.02 ----------- 01:15-------- 09:27
Dec17 -----49----- 111.9 / 69.60--- 127 ------ 6.97 ----------- 01:55-------- 09:59
Dec17 -----50----- 116.8 / 72.63--- 131 ------ 7.17 ----------- 01:52-------- 10:08
Dec17 -----51----- 125.9 / 78.26--- 126 ------ 6.92 ----------- 01:14-------- 11:19
Dec17 -----52----- 146.1 / 90.84--- 121 ------ 6.65 ----------- 01:14-------- 13:39