Lurker looking for direction

[mic72key]

Hi TheEd,
Been a while. Since I was last here I haven't done much apart from put on weight.

I would like to get myself in a position where I can restart your program.

I restarted running 5 weeks ago. My aim until until now was to keep my heart below 140.
Here is a summary
w1 15k, w2 36k, w3 37k, w4 21k, w5 40k
Last run 8k 1hr AHR 136.

What would your advice be to get into a position to start on the sub 60 10k program?

Thanks in advance.