for me it's long run on Sunday currently 10 miles, Tuesday medium run, today 6.3miles and Thursday shorter will be 4.7 miles with a 10% increase next week therefore long run will be 11 miles and so on.... I also have a 5 mile walk on the saturday. I don't get to technical apart from mixing up my runs between hilly/flat, faster/ slower and it seems to work for me. I think as long as you enjoy it that's the main thing!