Running websites have plenty of schedules for training for every conceivable distance.
But - how to train effectively if you're NOT aiming for a race in the short-medium term? What's the best way to just maintain fitness, to keep yourself ticking over (maybe improving slightly, but not peaking too soon) through the winter months before aiming for some 5-10K races next summer?
Should I follow the 4 sessions a week rule - long run, recovery, tempo and speed? This is pretty much what I'm doing at present.