Mileage/pace progression

joehempel

I'm building my mileage back up after essentially 6 months off of running. Ran a marathon in September and then nothing after surgery in October.

I've run on about 40 miles so far this month, at slower paces just to get back into the habit of running. Doing Insanity this winter has helped a ton because I'm able to do a 10k without stopping.

I'm thinking of increasing my longer run mileage to about 8 miles tomorrow, which is 2 miles longer than my previous longest of the year. Since it's kind of my "long run" for the week, how much should I pull back in my pace?

My 5k race that I ran Sunday was at a 9:20 pace (but lots of hills)....should it be 30 seconds, a minute? I've always gotten confused about that. I tried to do a slow 4 mile run Saturday morning, and ended up running about 30-40 seconds per mile faster than I usually do. I suck at slowing down.