I have usually got such plan of trainings:
Mo: rest
Tu: (4 km pace 4:50)+(5x800m pace 3:15, jogging between 2,5min)+(3 km pace 5:00) or (4 km pace 4:50)+(6km pace 3:35)+(3 km pace 5:00)
We: 10 km (pace 5:00)
Th: 15 km (pace 4:30)
Fr: rest
Sa: (4 km pace 4:50)+(8x200m pace 2:35, jogging between 250m)+(3 km pace 5:00) or (4 km pace 4:50)+(10x100m for 15 sec every 100, jogging while pulse