I've been running for about 7 years and have had 3 years where I consistently ran 70+ mile weeks, but I haven't run since June. I am wondering what kind of mileage I should start back at and how fast/slow I should progress. I'd like to build up as fast as I safely can.
any help?
The biggest thing is consistency. For the first month, don't even worry about the mileage - just try to run as many days as possible, even if just for 20-30 minutes. Your fitness will come back very quickly, and you should be able to get back into 40 MPW within a month. After that, do the old 5-10% week buildup.
6430 meters?
Do 5 miles the 1st week and add 5 miles each week thereafter.
this is a start, the begining is just nice easy runs, then when the workouts start I gave you the cycle that you should follow until the taper pretty much depending on your race, I didn't feel like writing more workouts out, but this is a start I would build up to 75 off this plan then hold 75 then drop by 25 percent 2 weeks before your goal race, and increase the intensity of your workouts 6 weeks before the goal race. T=tempo to be run at 10k pace, the hills should be run all out up about a 250 meter incline, the 400's should be run at your 1500 pace, the 1000's should be run at your 8k pace, the miles should be run at 5k pace. give yourself full recovery for the hills, 3 minutes for the miles, 45 seconds for the 1000's, and 1 minute for the 400's.
Mon Tues Wed. Thurs Fri Sat Sun
3 5 Off 3 5 4 off
4 5 4 off 5 5 off
5 6 off 4 4 7 off
3 5 4 off 5 4 off
5 6 4 off 4 7 3
6 6 3 5 4 8 off
6 6 4 6 5 8 off
7 7 4 6 6 9 off
5 6 4 5 6 8 off
7 8 5 6 7 10 3
8 8 6 7 8 10 4
9 8 7 8 8 11 5
7 8 8 7 6 11 off
9 E 2wu 10 E 2wu 8 12 6
4 T 3 F
3cd 3 cd
10E 2wu 10 E 2wu 9 12 7
5x1mi 8x1000
3cd 3cd
10 2wu 11 E 2wu 10 13 8
10xhills 12x400
5cd 3cd