I know all the exercises to do and I know I should do them, but if they're not on my training calendar I am not consistent enough to make them count. Plus, I'm very injury prone, so this really isn't something I should blow off.
Here's my weekly structure. I like symmetry, so I prefer every Sunday to be the same, every Monday to be the same, etc, etc. What would you do each day of the week? I can commit 30 minutes every day, up to an hour a couple days per week.
Sunday - no running
Monday - high intensity workout
Tuesday - easy mileage
Wednesday - progressive long run or tempo
Thursday - no running
Friday - hills
Saturday - long run
Tell me anything you think is important and the best time to do it. Form drills, injury prevention exercises, body weight strength, strength at a gym, core, etc.