My schedule is currently:
M: 5-6 miles easy
T: Speed work - 12 x 400m with two-minute rest; 1 mi w/u and c/d
W: 5-6 miles easy
T: 5-6 miles easy
F: Speed work - 4 x 1200m with six-minute rest OR 6 x 800m with five-minute rest; 1 mi wu and c/d
S: 5-6 miles easy
S: Long Run - 10-12 miles easy
Is this good stuff?