The following template is from Alex Viada, who is known for competing in powerlifting and ultramarathons. Do a google search for "So you want to run? Endurance Training for Strength Athletes, Part 2" for more detail. It's based on the westside template, but I changed dynamic effort upper to repetition upper becasue I'm running westside for skinny bastards.
Day 1: ME upper, light recovery run (1-2 miles) or rowing ergometer
Day 2: rest
Day 3: ME lower, speed/interval work (4x800m, 4x1200 at target race pace + 10%)
Day 4: Short race pace run (1-1.5 miles)
Day 5: RE upper, running form drills
Day 6: DE lower
Day 7: long slow distance (2-5 miles)