I need some major help and suggestions to get back into shape and compete. I have run at a small college the past few years but due to constant injuries, have found my conditioning very limited. I took this last track season off completely to try and heal old injuries and spend more time on my academics. As a result of limited training from injuries and doing very little running this last semester, I am the most out of shape i have ever been(it is almost impossible to run 7 miles without stopping multiple times and taking a few minutes rest.) I have decided to take this upcoming fall semester off from school because of financial reasons, but still plan to return to school for the spring semester. I need help creating a workout schedule for the next five months and am open to any suggestions from anyone with knowledge or experience on this subject matter. I have considered running unattached at local collegiate meets this cross season, however, my oppurtunities are very limited. I have also considered building up my mileage and limiting quality speed workouts, ie, training without doing too many race pace intervals or lactic acid workouts, in order to build a base and improve my physical condition. I ran 60-70 miles a week this last cross season before stopping all training until just recently. My idea for building mileage is to gradually and steadily increase to the point i can run 100 miles a week consistantly without pushing myself too hard. Is this a good idea? What is the best way to improve my condition and get back into competitive shape? I have very little knowledge as to how i should train and up for any suggestions as long as their reasonable and sound training methods.