Malcs, my main mistake was trying to bash out all my long runs too fast. All I had in my head was 3.30 = 8 min miles so nearly every run was that speed. Looking back the lack of variation was shocking.
I'll fill you in on the rest as your journey progresses.
Good luck Malcs! That damned 3.30 was my nemesis for a good couple of years. I spent a year going about it the wrong way and then a year doing things the right way. Looking forward to seeing you doing it the right way.