The more I think about a weekly training plan, there more I hate it. Either I end up trying to cram in 2 workouts and a long run and end up feeling crummy, or I just do 1 long run and 1 "workout" and the rest easy running.
My solution, which has worked well so dar:
day 1 - LR (currently about 90 minutes)
day 2 - 40 minutes easy
day 3 - 40 minutes easy
day 4 - 65 minutes (20 minute w/u, 30 minutes of fartlek, intervals, or hill sprints, 15 minute c/d)
day 5 - 40 minutes easy
day 6 - 40 minutes easy
day 7 - 65 minutes (20 minute w/u, 30 minute uptempo or longer uptempo intervals, 15 minute c/d)
day 8 - 40 minutes easy
day 9 - 40 minutes easy
I love it. I always feel great after the two easy days. I was initially worried about doing a LR during the week, but I just leave a little earlier for the run that day.
I could go into MUCH greater detail as to why this is effective, but I just want to hear from some other folks who are doing this.