coming off base phase/when to up the pace.

[TheEd]

consider running 1hr every 2nd day for the next week .. then at the end of the week consider 75 minutes to 90 .. keep pulse below 155 bpm

this way you working on the aerobic foundation

you won't lose the speed just like that, so don't panic

TheEd
ps.. run as easy as you like but do not venture over 155bpm