Here's the basic strategy
- get up to 1 hour daily runs
- work toward Lydiards time-based marathon conditioning schedule by lengthening some of the days
- incorporate hill resistance training
By the way, I started doing active isolation stretching again (from the Wharton book). This is the only stretching technique that's ever improved my absolutely pitiful flexibility. Yesterday I was actually able to touch my knees with my wrists! Yes, I am that pitiful. My kids mock me. When I'm stretching, my 8-year-old daughter will sit next to me and put her head between her knees as I struggle to reach past mine with my fingertips.
I've also been doing a minimal amount of core exercise (crunches -- regular, left, right, and reverse; "superman;" bridges; and planks (the easy way with the knees). I really feel like I'm a very weak runner muscularly.