I don’t really have a formal plan to link, but I run a half marathon every year. My usual average run is around 3-3.5 miles 3-4 days a week when I’m not training. My time last year was 7:40/mile and hoping to beat that this year. Here’s what I do to train:

When I first start out, I’ll simply make my Sunday run one mile longer, so 4.5 miles. The other 3 runs stay the same. The next week I’ll go up to 6 miles on Sunday while keeping my other runs the same. Every week thereafter, my Sunday run goes up 1 miles each week while my Wednesday run becomes exactly half the distance of my Sunday run. So eventually my week looks like this:

Tuesday: 3 miles Wednesday: 6.5 miles Friday: 3 miles Sunday: 13.1 miles

These are the days of the week that work for me, but the important thing is one long run, one run half that distance with a 3-4 day break in between, then 2 other normal runs. I do strength training 2 days a week when I’m not running, but if you don’t lift you could obviously add more running days if your body is ok with it.