I'm a big believer in building yourself for distance runs with interval training, but not high intensity. By that I mean running shorter distances at your target pace, until you can maintain that pace for longer distances. I do that every other day and the other days I do lower intensity cycling and running.

Now a lot of the guys on this forum have a lot more knowledge experience than me, so I yield to their knowledge, but it's just what's been working for me.

I use an Excel worksheet that you can just type in the time and distance and it equates the average speed of the run, and it kind of somewhat semi-automatically adds the new info to a chart so you can see your progress over time (though I think I need to edit it so it looks a bit cleaner). I love it :wiggle: