Clive - every month or so you could also plan for a "cut-back" week.

This is where you actually reduce your mileage, so you might go 10, 11, 12, 13, 10, then up to 14 m/wk (or adjust for whatever distances you are up to).

This allows the body to adjust and adapt before you move on to a higher target.

It also stops you getting too tired and this in turn, reduces the risk of injury.

Hi Clive I was like you tending to run about the same time so I now run parkrun a free timed 5k event held throughout the country check their website for your nearest one. I also started to enter 10k races to have something to work towards and improve my time. I have only been running for a year so no expert but I like to go out and run how I feel and aiming to increase my mileage. I have now entered a 10 mile for January and a half marathon for May. I think if you have something to work towards you can give yourself the enjoyment and challenge that running can give you. Good luck Brenda