It's all about how you balance your program. Each individual is different. However, for any of us, the sky is the limit.
Several months before your "racing season" you should focus on running "as much as possible." Yes, you still need to fit in swimming and cycling. It's up to you to figure out how much you can handle, how much available time you have, etc. However, because we train three sports, it is really virtualy impossible to run too much.
If you are ONLY RUNNING, and are training for a 5K or longer, I wouldn't worry about running too much until you reach at least 80 miles per week (don't laugh!). Now, and I want to make myself VERY clear here, I'm NOT saying that YOU should run 80 miles a week. YOU might only be able to handle 25 miles per week. My point is that your GOAL should be to continue to increase that number as much as your body will allow.
Now, since 99.9% of us fit into the "80 miles per week or LESS" category, I recommend that you spend about 50% of your training time leading up to your goal race on LSD running. By this I mean if your goal race is in 6 months, the first 3 should focus on building long slow mileage. If it is in 4 months, then spend 2 months in this period.
The remaining period should phase in tempo runs and even some LIGHT track work (ie....6x200 quick, but not sprinting....should fee comfortable).
The last phase will be very individual. I TYPICALY recommend adding in V02max intervals in the last 4 to 5 weeks. I also typicaly recommend that they total about 6,000 meters. This is assuming you have been running around 20+ miles per week for a triathlete or 35+ miles per week for a runner. A more advanced runner can extend this period out as far as 12 weeks. (FYI - I'm a top 2% triathlete runner and only do this for 6 weeks!).
As you gain experience and continue to log your workouts, you should notice a point where your workouts stop improving. THAT is roughly how long you should them for. For example, this year you may plan to do 8 weeks of V02max. The first week you'll notice that you can run 6 minute pace. The next is 5:53 pace, then 5:50, 5:49, 5:47, 5:48, 5:47, 5:49, 5:50. Here you should notice that you really stopped gaining any benefit from the workouts 4 weeks into it. Next year you'll likely want to shorten this phase.
"WHAT IF I HAVE MORE THAN 6 MONTHS TO TRAIN?" I like 6 month build ups to a race. If you have 9 months or more, I like to take the first 3 or 4 months and create a mini peak out of it. Maybe shoot for a 5k road race in December and do a little bit of track work and tempo training leading up to it.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485