Fair one Rents but the BFT is an absolute minimum level.
I would disagree with Ti29er for the moment, you need very steady state runs for as long as you can manage ensuring that you stay hydrated. Start 5 mile min and work up to 12 milers (all in trainers).
Really mate, you need to be training when everyone else is sleeping.
Fartleks, hillreps, intervals etc are a bit advanced for you ATM, I think.