As a 67 yo female, I'd only add you might want to run by time and variety rather than distance. You know your approximate pace, does it matter if you run 9, 9.5, 10, or 10.5 miles - probably not. I run mostly by time trying for quality workouts, so some are hills, some fast ( for me), but most importantly they are enjoyable. We are lucky in the variation that we have in our urban area, but it allows for good health and runs.
Old , Ugly and slow
Thanks for all the information. I have been thinking about it and I may try to build up to 4-5 days
a week. I would like to get to 30 mpw by June or July.
I am going to run both days this weekend and see how my knee does.
pr's 5k 20.08, 5 mile 31:20, 10k 41.19 all done in the 80's
2014goals 1300 miles , 190 pounds , deadlift 400 touch my toes