All of running training in three sentences
1) Run at least four times per week.
2) Once a week, run far enough that your legs complain a little.
3) Once a week, run fast enough that your lungs complain a little.
Chances are, you could learn something from that.
I started training on Nov. 11 (at 11:11 AM, which has significance for Armistice Day) and I've made significant progress in just a couple of weeks. I'm at that weird point where it seems like I'm not improving at all until I look at what I could do the previous week and then I start thinking about how quickly I could get back in shape if I kept improving at that rate (which we all know is impossible) and then I look at where I want to be and see how very far I have left to go and it gets a little disheartening.
Fortunately, then I remember something I found recently and the perspective shifts back to normal. My niece was on DailyMile for three days. The first day, she ran 7 minute miles, the next 7:15, the third 8:30, at which point she wrote, "I suck. I should quit." I had to laugh - it's genetic, apparently, both the speed (ladies, how many of you are running 7 minute miles?) and the bad attitude. Doing some calendar math, I think she found out she was pregnant within a week of her quitting running.
I looked at my running calendars from 2007 and 1982, my last good year and my first good year. I did no track workouts either year. In January 2007, in one run I ran 20 miles in 2:17 - perfect 3:00 marathon pace, which says I was in great shape. And an idiot, for turning a workout into a race. I did all of my runs at about 8:30 mile pace and had a 25-40 mile run each week, with one other half-way decent run and the rest of the week just 2-4 miles of recovery. In 1982, I didn't record what pace I ran unless it was unusual, but I think 6:45's were typical; I ramped mileage up for three weeks to 85 miles per week, then cut back and did a couple of faster runs each week for two weeks, then had a week of about 45 miles with a race, commonly 10K in 33 minutes.
No intervals. No hill workouts. No strides or sprints.