I think I need some advice from you. I had been on vacation for two weeks with no running at all. Before that I managed 8,5 km for the long run. Now I don't know on what distance I should start. Today I will do another 30 minutes run. That run is the fourth 30 minutes run (around 4,7 km) since the vacation.
Until 5th May I followed MY plan which relayed on JuJu's plan but with only 0,5 km steps every second week.
May, 5: managed 8,5 km!
May, 9: I did my run to our athletics training (2 hours), but did now cool down and we had to wait for one girl :/ muscels cooled down after immediately stopping running, no cool down, no stretching
May, 10+11: knee pain
May, 12: knee felt better, but due to time lack I could only manage a 30 minutes run
May, 13+14: again knee pain
May, 15: did a soft cycling training, almost no hills
May, 19: did the 8,5 km run again, but was a (little) struggle
May, 22: 30 minutes run
vacation time
June, 6: 30 minutes run
June, 8: 30 minutes run
June, 9: cycling up- and downhill
June, 11: 30 minutes run
Since that vacation I'm running too fast and because of that the heart rate is too high. But I don't really feel bad ...
So what would you do? I tend to do a 7 km run on Saturday to have a look how it is going on a long distance. I think the 8,5 km would be too much.