Hey Logweed awesome that you're motivated to train. There are a thousand different ways to train for running. In my mind we need to target different energy systems when we train. Here is a link that explains one way of looking at the different energy systems.
http://www.mcmillanrunning.com/training2.htm
It seems that most people run too slow to build their anaerobic conditioning or too fast to build their aerobic base. I"ve been trying to go much slower and longer when I'm running for aerobic and still push hard when doing faster work.
