My run buildup

I know there have been multiple run posts here lately, but I don't want to hijack another thread.  So here is mine.

Right now I am working on building a run base, which I plan to accomplish by mid-summer or thereabouts.  This week should put me at about 20 miles weekly run volume with tomorrow's run.  I have a goal of continuing to gradually build up to  25-30 miles per week with my 3 runs per week schedule and, from there, maybe more with 4 runs.  Right now 3 per week works well for me since my body seems to appreciate a day off between runs for all body parts to keep working without complaint. 

My outdoor training pace is typically about 10 min/mile, a comfortable, moderate pace for me.  I never feel taxed or wiped out at the end of a run, and I think I could more or less maintain a conversation at this pace.  I haven't been using an HRM, so I don't have any point of reference to offer there.  But I could begin using one if it would be useful.  No plans to push the pace unless it just happens because it feels right.  Outdoor cadence is about 160-170 depending on terrain.  Nearly all running is on dirt trails, with some moderate ups and downs (500-600 ft total elevation gains per run according to BT mapper).

So the plan is to get to about 3x weekly @8 miles.  Perhaps when I get there and hold it for a few weeks, I might back off to 7 miles and add a 4th short run on Friday, so M-W @ 7, 3 on Friday, 7 on Saturday.  If the bod is good with 4 runs weekly at that point, then I can stick with it.  Eventually build Friday up to 7, and then stretch out Saturday to be a longer run, say up to 10-12 which would put me into the low 30s per week.  Otherwise if I stay with 3 runs, then 2 @ 8 miles and 1 @ 10+.

How does this sound to you run gurus out there?  I have a history of hurting a knee a couple years back (not sure if it was caused by running or bike fit), so this is my attempt at doing a more gradual run build-up and trying to do it right (which, for me, means staying healthy).

(volume2.PNG)