Posted: 04/12/2013 at 21:55
I've followed this from afar. We'll done, keep it going.
You've done park run in sub 20 so I would suggest you're more than capable of starting at 4 miles and aiming for 6.52 average. Tag on an extra mile up to 7 say every 3rd week. That plus everything else you're doing should make a big difference.
You can certainly do the 4, 5 or 6 x 1 mile repeats, or 3 x 2 etc etc, I just personally find the continuous run harder but more rewarding.
Id warm up and down with at least a mile either side and certainly a few 100 m stride outs to get the body ready to work hard.
Keep the updates going.