Welcome back Iower, good to see you're coming back strong!
Not much to report on here. I'm shattered so rested again today after gentle days on Mon and Tues. I was at climbing competition all day so squeezing in a run would have been tough. Hoping to get 5 miles in tomorrow morning but a panic over the need to do some prep for work might cut the run a bit shorter!
Andrew, I would recommend Greg McMillan's "You, only faster" as a good starting point. Matt Fitzgerald's "80/20" is good if you want confirmation that the MG ethos is right (lots of miles, some of them fast!) I've just read the Daniels book and found it was aimed more at top level club runners and coaches, and not mortals like me. Reading the training programs they seem very tough! I wasn't sold on Julian Goater's book either, though it's an interesting read. I've not read P&D, it's on the list! Lydiard inspired coaches like McMillan and Fitzgerald who I think have adapted his principles for mortals. I've heard his book assumes you're running upwards of 80 miles a week.
Good run in Macclesfield forest yesterday, hill reps up Shutlingsloe. Today I'm full of cold and get dizzy if I stand up too long or walk upstairs, so I left work early and would be in bed if I weren't procrastinating over writing reports!
I just knocked 2:33 off my 10k pb, down to 41:19. In the 15 weeks leading up to it I averaged 40 miles per week, of which around 85% were 9mm or slower. Running the slow miles builds aerobic fitness and efficiency, and allows you to be sufficiently recovered to hammer the tough sessions.
I like what you're doing. It's nice to see somebody doing enough slow miles.
Your tempo run is a double day the day after your long run. You might get more out of it by moving it to a Tuesday. You could also look into slightly longer tempo runs as you build up to a race, for example 5x1 mile off 2 min rest.