I got a late start to the track seasons with illness/injuries. I started running consistently about 12 weeks ago averaging 25ish miles per week. I didn't race much but did manage the times in the title as well as a 49.8 split in the 4x4 after 8 weeks of running. During the outdoor season my longest run was 6 miles. I did 4 interval workouts, two of which were 6x200 and 5x200, and 1 tempo. Prior to early March I didn't do much running for almost a year. Maybe 200-300 miles total since 2012.
Right now I'm up to 30-40 miles per week with no workouts/tempos/fartleks etc. I'd like to run 25 low for 8k. Should I focus on just building up to 50mpw before adding anything extra (tempos)? or start adding them soon? My longest run has been 10 miles, which is also my longest run in over a year.
I squat 70lbs right now. Not joking, I'm very weak. One day at the gym leaves me sore for days and makes running a real challenge. I'd want to increase that amount over the next few months as well. Should I do some other lifts as well?
How should I tackle this? My long term focus is running sub 4:15 in the mile this indoor season. I know I have the foot speed but my endurance needs a lot of work.
Sorry, lots of questions and info but I'm kind of lost.