u/1234567765432123456

I ran my second thon in April and finished at 3:08. I used the Hanson plan. Hoping for 2:55 next April for a BQ w 5 min buffer for the cut off.

So what do I do before the next training block starts in November? I assume it's some sort of easy consistent miles, but how do I find my baseline? 50 miles a week seems doable with step back weeks, but would I improve more if I push to 60 or 70 a week for months until November? 1 tempo or interval work a week, or twice a week? Can I do 18 mile long runs in this base building period or keep it under 2 hrs?