I'm going to use this 8 week training plan to build an endurance base and then switch to the another plan which is also about 8-9 weeks so I can run a sub 5:00 mile. I currently run a 5:50.
Day 1: Long run 45 to 90 minutes at what coach Jenny Spangler calls "a slight level of discomfort," or a moderate effort
Day 2: Rest, cross-train, or do a short, easy run
Day 3: Run 20 to 60 minutes at a moderate effort
Day 4: Long fartlek 3 or 4 3-minute surges at a 10-K to 10-mile effort, with 3 minutes easy running between fast segments
Day 5: Rest, cross-train, or short, easy run
Day 6: Hills 45 to 60 seconds at a hard effort; start with 4 repeats, build to 8 to 10; walk or jog downhill between repeats
Day 7: Rest
Day 8: Long run 45 to 90 minutes at an easy, conversational pace
Day 9: Rest, cross-train, or do a short, easy run
Day 10: Run 20 to 60 minutes at a moderate effort
Day 11: Short fartlek 10 to 15 minutes of 30-second to 2-minute bursts at a hard effort; recovery is equal to the duration of each fast segment
Day 12: Rest
Day 13: Rest or Run 20 to 60 minutes at a moderate effort
Day 14: Long tempo (or race): 20 to 40 minutes at half-marathon to marathon effort; 5-K or 10-K at a brisk but controlled pace
Heres the link to the other training plan that I'm going to start:
http://running.competitor.com/2012/04/training/blueprint-master-the-mile_30069