Overall you should run at least 4 times/week including one track workout, one "tempo" run, one long run (6+ miles) plus other easy runs.(4 - 6 miles). Details of what a tempo run is and how to do one was published in a Running Times magazine article. If your schedule allows, do your track workouts on Tuesdays 5:30pm at Dobyns-Bennett High School track. Take your own refreshments.

To determine what training pace you need to reach a certain goal, try the McMillan Running Calculator. Note that this website link has sound so you might want to switch off/turn down the volume on your computer speakers before opening it.