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Looks sensible mileage-wise, although you could be conservative with the quicker sessions, maybe stick with one quicker session per week whilst increasing mileage, and plateau for a couple of weeks to see how the achilles feels.
MsPub's getting me some Endorphin Speed (edit... not Pro!) for an early Xmas pressie. Yay! I told her they would help to keep my foot niggles at bay. ;-)
PhilPub
jackc
To update my achilles has improved a lot.
I'm now running four times a week, 20 miles overall. All the miles are at a really easy pace tempo/intervals.
Tuesday - 3
Wednesday 5 - intervals/tempo
Friday - 4
Sunday - 8
I'd like to move to 5 days as this seems the best way to up my mileage to 25 then 30 a week. How does this sound to start (same mileage but spread around).
Monday - 2
Wednesday - 5 (intervals)
Thursday - 2
Friday - 3
Sunday - 8
The aim would be to move up to
Monday - 3
Wednesday -5 (intervals)
Thursday - 3
Friday - 4 (two miles tempo)
Sunday - 10
One or two of the the off days I'll be doing a kettlebell strength routine. How does this sound?
Sorry for the long post.