Simple and enjoyable is what I make sure of.
Anymore, I just make four runs a week, with the longest being on Sunday.
A sample might be;
Week 5 - Tues (5), Weds (6), Friday (7), and Sun(9)
Week 6 - Tues (6), Weds (7), Friday (

, and Sun(10)
Week 7 - Tues (7), Weds (

, Friday (9), and Sun (11)
Week 8 - Tues (4), Weds (5), Friday (6), and Sun (

Week 9 - Tues (

, Weds (9), Friday (10), and Sun (12)
I drop back every 4th week and if I miss a run, I just skip ahead to the next one, I don't try to make it up. I've been known tom run at 3am because that's what I felt like doing.
No speedwork or fartlek. Sometimes i do "burst" for a bit and I always sprint my finishes. I never stretch either. Stretching has never seemed to do anything for me and I've never had a sports injury that sidelined me. So I do what workd for me.
This is not a program for someone trying to get the top time. It does keep me under four hours without making me look like I need a doctor. I have done the difficult programs but really didn't enjoy them much, even though my PR was excellent. Life's too short for me to stay that involved in it.
