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well i can only speak for myself, and i'm not a very genetically blessed runner, but i was running about 48m 10k without any weight training and on about 40k per week. i topped out at 55k per week when training for a half and ran it in 1:46.
55k felt pretty high for me.. i mean that's 4 days a week with a 20k, 15k, and two 10ks.
not really sustainable for most people unless you're really serious about races... 30-40k is more sustainable for most. try to run on steep hills or trails once a week. you can get a better workout and without as many miles.
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