Slow and easy miles, the more the better as long as you can do them without getting hurt. 5-8 % increase in your miles every week with a set back week every 2-4 weeks! These are fairly random numbers but I feel less is better than more you may here 10% I think that is to much (that is just my opinion). If you feel like you need rest take it! Try to get you MPW up to 35-45 and start looking at plans say 18 week plans and pick one that fits your life schedule and start it at 18 weeks out, I would tell you to start doing core and lower back work 3 days a week and some plyometrics after your runs a couple days a week. Good luck
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