I'm signed up for a 5-race 5 mile trail series (though I'll miss the first one), plus the Army 10 Miler next weekend. I'll probably toss in another 10k or two during the fall/winter to round it out. Contemplating signing up for a half marathon next spring, but may not sign up.
Stuff like Friel, Daniels, Hunter, McMillan...all that in depth training stuff puts me to sleep. If I had a coach I'd hope he follows something like that, but on my own I'd rather keep it simple. Once you get into threshold vs endurance vs tempo vs anerobic capacity vs vo2max vs alldjkfklsadjf, I just lose it. I attempt to follow the BarryP (slowtwitch) 1:2:3 plan. 6 runs a week, 3 at X minutes, 2 at 2*X minutes, 1 long run at 3*X minutes. So for example I'd like to boost that to 30:60:90 minutes. 3 30 minute easy runs, 2 60 minute tempo runs, 1 90 minute long run. Total of 6 hours. If I had a coach, I would expect them to do something more complicated/maximized for me, but I can't bring myself to plan and stick to something more regimented.
No run intervals, just a bit of quick tempo at most. I think at one point I heard you talking about running intervals. Don't do that. Just slowly ramp it up to 30 miles or so of mostly easy running each week. You'll see some incredible improvements through that alone.
That said, I'm probably going to take the winter and focus on swimming which is why I may not run that half marathon. So swimming 3-6 times a week, running 20-60 minutes during lunch when I can, and 2x 1 hour bike interval rides in the mornings where I can fit it. I'll get outdoors on the bike on the weekend whenever I can, weather permitting.