Hey I've done ADSC so next stop basic, my pre-training basic consisted of two 30 - 40 mins of fartlek a week 2 sessions of 4 - 5 miles with hills at a moderate to fast pace and 1 long session of about 8 miles a week. This got me 9:45 but I'm wondering should I switch it up a bit now and start running more distance like 10 miles for the long, maybe drop off a fartlek session completely so I don't over do myself ? Maybe up the 4 - 5 milers to 6 - 7 ? Just with basic it will be longer runs. Also can anyone give me ideas of timings I should aim for? Thank you in advance.