Don't follow a running plan, listen to your body. That summarises my basic approach however unless you are highly motivated and have fully integrated a health lifestyle into your everyday life it isn't always as simple as that. As the successful coach P ercy Cerutty states in his book: " Rigid schedules… and laid down day by day training routines, find no place in my ideas as to the fitness of things athletically. " Base Miles : I run around 50-70 miles a week but don't follow a strict plan. I have quite a lot of essential running as I Run my daughter to and from school. I take the dog for runs at lunch time I have agreed to go out with my wife 3-4 times a week I run a session for my running club I run parkrun almost every week Now if I am feeling good I can run to and from parkrun, and most weeks I do, I can extend the school runs, the dog runs, the club runs and run on the treadmill in some meetings, though I don't do that often. I can also add a long r...