Hi I have been running on and off for 3 years, did race for life twice,
started running three times a week, doing about 4 miles. Can anyone tell
me if you aim to increase the distance first or maintain distance and increase
But generally you are supposed to have built up an endurance base of around 25 miles a week before serious speed work. However this is probably only a guideline and people differ. Personaly I would go for distance - maybe increase your long Sunday runs (or whenever you do them) by a mile per week.
Mmmh - I agree - go for distance first. I'm a newish runner, and tried to increase my speed, but found that my recovery times between runs was getting longer, and so I was getting increasingly tired more quickly on subsquent runs.
So, for the moment I've given up on speed, and am just concentrating on distance. Having said that I do try and go for the sort of schedule that Ed_m recommended: one long slow run, one shorter acceleration-type drill run (ala Jeff Galloway), and one other run per week. I find that's working for me.