Lee, what is this plodding you speak of...?
As to the OP, here's my weekly rundown (pun completely intended):
M: rest/offday, such as it is with two kids running around the hoouse; no organized workout, anyway.
T: Run, usually longer run in the summer time when i have the time off to commit.
W: Hills/speedwork. This is new in my training, but I am eyeing a half in the fall, and a 50k next year and I don't want to plod through them.
Th: rest/offday
F: Run. Whatever I feel like, but usually trails for mid-long-ish run at higher exertion without beating myself up on pavement
Sa: Run, short recovery pace plod to get the legs moving
Su: Longer run with some fartlek-esque efforts in the middle. Again, trying to build endurance and speed together. Jason R recommended the longer run fartlek and it worked pretty well the other day so i'm using them.
In addition I do crossfit-style workouts a couple nights a week with a group of friends. this gets my social exercise fix, as i prefer to run solo. Also, a note about 'longer runs;' it's all relative. For me right now long=5-6 miles. i'm still building back from my injury laden winter and have taken it very slowly.
In three weeks I will have the first 'test' of how this training has worked. I'm running a team relay through Central Oregon (this one:
http://www.cascadelakesrelay.com/). It'll be hilly, at elevation (comparatively), and generally challenging. I think I have 17-20 miles spread over three legs in a 36-hour window, if no one drops out or gets hurt. then it'll be more.
re: stretching...I stretch post run, mostly calves and hip flexors and use a mix of foam rolling and yoga poses to keep from turning into a ball of ouch. I subscribe to the "I do what feels good to me" school of this stuff.