the circuit from the green bible worked well, with all the reps increased and a few things added, its a good base to find otu what works for you, and customise it as you wish, cardio wise hill sprints, and fartlek along with 3-4 mile fast paced runs and a few 6 milers thrown in. my biggest peice of advice, is keep your eyes on what you are trying to acheive and keep things simple, its easy to get carried away with complex training methods and regimes.
Thats good advice from MTW. I'm doing lots of circuit training and hill sprits, along with 3 and 5 mile runs. adding extra push, pull and sit ups when out running and just when ever I find myself with a few spare mins each day.