I'm a masters runner with a few years experience, never ran in school. My most consistent block of real running so far has been 12 weeks averaging 50 mpw, but it had a lot of doubles in it.
Here are my requirements:
* 50-60 mpw in singles
* Tuesday is a club workout (~9 miles with warm-up & cool-down)
* Sunday is my long run
My goals are sub 3 marathon in october (Chicago) and general all around decent recreational running fitness for local races. I don't think this is too complicated but I'm curious to see what other people suggest.