My workouts previously were pretty random and more dependent on my work schedule/mood/the weather, but since reading about your bet, I've been trying to be more consistent and work more on speed with group track workouts every Tuesday, a tempo on Thursdays, a 5k ParkRun at 8:00ish mile pace + warm up/cool down most Saturdays, a long run (8-10 miles) Sundays and 3-5 miles easy the other days with one day off. I'll do a time trial this week again to see I've improved from my first attempt back in August.
This is what I meant by hard followed by easy days. She has Tuesday, Thursday, and Saturday hard. A long run on Sunday, which is also a hard day, but it's okay to put two hard days back to back if the 2nd day is a long run AND it is followed by an easy day.