[soldier]

Hey Guys...will make this really quick. I am a reasonably fit guy who does on average 10+hours of cardio per week (im an instructor). I have a training profile from a book by Hal Higdon who suggests in the first week of my training I run 3x3 miles and 1x6 miles.

This in itself isnt a problem, but can anyone advise what average mph pace I should be aiming for? Is it about speed / endurance or both? Also, the route I run is probably 40% uphill...though only a slight one

If anyone can help with this I would be really grateful.