I don't have a FORMAL one! I like to leave room for flexibility and life.
Here's my casual plan -RUN #1: one long run per week (saturday morning with my training team, mileage determined by the coach, geared towards Boston on April 14th.) pace 8:00 to 8:15-ish
-RUN #2: one mid-week "longer" run at a casual-ish pace (a distance longer than 1/2 the saturday long run- i.e. if long run is 16 miles, I'd do 8-10 miles for this run)
-RUN #3: one "faster/speedy" run 4-6 miles...either a few miles where I push the pace OR workout on the track
-RUN #4: (optional) 6-7 easy fun miles
-lift weights once a week
goal: stick some muscles on these legs
Summary: run 3-4 times per week, strength training 1 X week
My long runs will always be on Saturday morning, but my other runs are just splattered throughout the week, wherever they happen to fit well with my work schedule. I work three 12 hour shifts per week (half the shifts are overnight shifts and the other half are daytime shifts) and I don't run on days when I work.
This is what I've done on my previous marathons and I've had pretty good luck, so I figured that I'd try this type of "training plan" again.
I'll follow up in a few weeks with more details of how I'm going to incorporate half ironman training into my schedule as well :)
Do you follow a strict training plan? I usually love planning and being all organized, so I'm the type who would love a routine running schedule/training plan, but I just can't because my work schedule changes every week. So I run for fun, but I try to have a general purpose for each run. This doesn't always happen, but that's just fine!