Hello. I would like to make a point first of all. You stated that you are unhappy at not having reached the running speed you had over twenty years ago. I can promise you that will take over 6 months to regain!

You may not actually get to the same level. I say this as my college tutor actually held the British amateur marathon record until a few years ago when Paula Radcliffe broke it in London. I used to go running with him round Liverpool and my God he was quick. I was 21 he was 42!! However he does not possess the 5 minute mile pace he once had, and the longest he runs for now is 15-20 miles.

The key to your training is getting the quality as well as the quantity. Increase your wekly mileage by ten per cent every 4 weeks and include some speed sessions. If you can get to a track that would be a mental boost as its a change of scenery if nothing else. Do some longer speed sets like 600-1000 metres to concentrate on using near 85% of your MHR and lung capacity for longer durations. Pyramids sets (400m, rest 4min, 600m, rest 4 min, 800m then back down again) enable you to keep your heart beating at a reasonable pace and will therefore allow u to run that lil bit harder longer come race day.

Try and build up your mileage, get just 2 speed sessions a week in... and if u can, get to an athletics club. Most have veteran coaches that can help you get to your targets.

Good luck, Chris