Long runs should be as long as you can handle... 12 or so miles minimum. Weekly mileage should be as much as you can handle... I'd shoot for 40 mpw consistently, building to 60, If you get injured, dial it back and ramp up the cross training, but return to running as soon as you can. Do this, and even a moderately-talented runner should be able to break a two-hour Half within a few months, assuming they aren't significantly overweight. I get this isn't easy or everyone's bag, but mediocre training leads to mediocre results.
kegoangoango wrote:
@Ernest, thanks for the input. Questions:
Second, the long runs are too short.
How long should they be?
Third, running mileage is too low.
What should the weekly mileage be?
Run (a lot) more.
What's "a lot"?