maintaining your fitness is a good goal in itself, could you take up something new once or twice a week that would support your running but challenge you in different ways? Cycling? Swimming? Yoga? Weights?
or do more interesting and challenging running if you are in a rut, are you a club member? they usually have sessions of stuff that is hard to be bothered to do if you always run alone - intervals and fartlek and threshold runs and stuff - it wouldn't add to your weekly volume of training but could help make you faster
Thanks mitchy. I'm not in a club as they meet evenings and I can only run early mornings but you're right about more interesting or challenging running I think. maybe I need to get a plan or training programme in place.
I'm going to look online for a 10k one I think and work on improving my speed.