This question is about the heart of training - maybe 12 weeks of pretty high mileage. Before that would gradually build mileage, and have workouts consisting mainly of long fartleks. After would have ~1.5 week tempo with decent intensity but much lower volume.
S: Long run (20+). 1 or 2 workouts w 10+ miles of effort, but mostly not taken as needed, with an emphasis on gentle progression.
M: Ez 2 runs, shorter one w/ hill sprints
T: Double workout - mostly at MP or right around, but with variety (lots of tempos, but also some in/ out miles, fartlek, cutdown, etc.)
W: MLR
Th: 2 runs, shorter one w/ hill sprints
F: Shorter, higher intensity workout. Faster than MP.
Sa: "rest day", easy and on soft surface.
I like to increase mileage on a scale. So maybe starting w/ 10/5 easy days, 15 MLR and 20 LR, with a max week of 12/6, 18 MLR and 24 LR (workout volume following same general trend, w say 5->6 miles at pace each of 2 sessions on Tuesdays). Occasional Saturday races to sharpen, maybe 2 or 3 5/10ks, with days shifted accordingly.
Is that generally sensible? Wanted something sustainable. I've run probably 20 100 mile weeks in my life, but never with adequate recovery, which I now feel equipped to take care of.