My old XC coach used to say that long, slow running makes for long slow runners. We also started off with 3-4 miles at the beginning of the summer and moved up to 10-12 miles near the end of the summer (20 miles/week up to 50+ miles/week). It's important to start at low mileage so you can build up to run those 6,7+ mile runs at a decent pace. At least, that's what he always said.

Anyone gonna be in CH Sunday?