At the moment it looks like this:
Mon-1 hour easy w/ hill sprints
Tue- 1 hour easy
Wed- Intervals on track usually ran at 3k-5k pace
Thu - 1 hour easy w/ strides and drills
Fri - Off
Sat - Long hill reps, around 2mins up w/ 3-4min jog back down
Sun - 1 hour 30min long run with 40min fartlek during the run
Total: About 6 hours of running 50-55mpw
Over the next 6-8 weeks I plan to build up to running twice a day on Mon, Tue and Thursday, but instead add 40 min easy runs in the morning and keep the 1 hour runs in the evening.
Aim: About 8 hours of running 65-70mpw