I've raced off the back of my programme from 5km road through to 10 miles off road (www.hellrunner.co.uk/)
It's good for getting you ready to prepare for racing if you follow my drift. I think we can get Allen to his goal without much effort but I would tinker and refine for race training.
I would also run more shorter time trials and races just to get used to running with others.
Some of the iron boys may laugh but I'd recommend short races if anything just be used to how rough it can get out there at the start, all those pointy knees and elbows coming at you from the skinny little mothers.