Sunday is for long runs.
I highly recommend reading the book To Be a Runner. It is quite inspiring, a book about more than just workouts and pr's. It really brings our the life lessons we can take from running.
3k-5k: 8-11 miles easy
5k-10k: 9-13 miles easy
10k-21k: 10-15 miles easy
21k+: 12-17 miles easy
Practice pre-, mid-, and post-workout fueling. By practicing on these quasi-long long runs you can really start to get a feel for what works for you, especially if you're in the midwest and you have to run through this heat.
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