Kerrfunk

Hopefully the spacing / formatting works okay.
My 12-week plan to train for 15-mile Charleston Distance Run, 9/5/15
(“w” = my "crosstrain" workout, go to http://tinyurl.com/KSDGW60)

In general, rest on Sunday, longer run on Monday, crosstrain Tuesday, shorter run Wednesday, medium run or crosstrain Thursday & Friday, medium run Saturday. This is a basic guide for me. The actual goal is to run four times a week, and slowly increase mileage from high teens per week to low twenties per week, and to not neglect crosstraining.

When it says "3" it probably means 5K just because.
When it says "4" that likely means my local 4.17 mi route, or it might mean up a hill that is nearby. These are ballpark figures. Feel free to steal and tweak.

Week of Sun Mon Tues Wed Thurs Fri Sat (week)(total)
6/14 5 w 3 4 w   3 (15) 15
6/21 6  w 3 5 w 5 (19)    34
6/28 7 w 3 ww 5 3 (18) 52
7/5 6 w 5 5 w 3 (19) 71
7/12 6 w 4 4 ww 4 (18) 89
7/19 7 w 3 w 5 6 (21) 110
7/26 5 ww 3 w 5 5 (18) 128
8/2 7 w 5 4 ww 4 (20) 148
8/9 6 ww 3 8 w 5 (22) 170
8/16 11 w 4 w 5 3 (23) 193
8/23 9 ww 3 5 w 7 (24) 217
8/30 3 w 5 3 w 15 (26) 243