Reflekting - if you're running and cross training at the moment then it sounds like the FIRST plan might work for you. 3 runs a week (one intervals, one tempo, one long) and two cross training sessions. I started training this way last year as I was finding the mileage too high for my old, knackered joints on some other plans. It's not easy - the mileage isn't high and the runs are....quite challenging....but it has worked for me so far. A good introduction to it is "Run Less Run Faster"