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 5:47.
Day 1: Long run 90 to 180 minutes
Day 2: Rest, cross-train, or do a short, easy run
Day 3: Run 40 to 120 minutes at a moderate effort
Day 4: Long fartlek 6 or 8 3-minute surges at a 10-K to 10-mile effort, with 3 minutes easy running between fast segments
Day 5: 60 to 90 minute run
Day 6: Hills 45 to 60 seconds at a hard effort; start with 8 repeats, build to 16 to 20; walk or jog downhill between repeats
Day 7: Rest
Day 8: Long run 90 to 180 minutes at an easy, conversational pace
Day 9: 45 to 90 minute run
Day 10: Run 40 to 120 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: Run 20 to 120 minutes at a moderate effort
Day 14: Long tempo (or race): 40 to 80 minutes at half-marathon to marathon effort; 5-K or 10-K at a brisk but controlled pace
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=6786441#ixzz3o17Iy0bR