How to build a run base? · Modern Athlete

How to build a run base?

Hi guys I've got a question here. I'm running the warfighter program but the run days I'm having an issue due to my running hiatus of 2 years. Is there any recommendations to build my run base up in those days such as running zone 2 work or adding some speed? I've been reading around and the 10% rule is something to swear by and you guys generally recommend a deload every 4th week? Also on the days where the conditioning is can I replace it with this plan to build a run base.

I'm preparing for the Royal marine commando in the UK towards the end of this year. Early on the the training phases there's alot of sprinting such as 100-800m circuits and long runs that max out at 8 miles.

Not sure any recommendations where to start as I've been struggling to get past 5 miles a week.

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