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2 to 3 VO2 sessions per week. The rest easy stuff. If you hit your targets easily - bump duration or intensity. If you struggle, check your recovery days aren't too much and if that's not the cause reduce duration (typically, if you reduce intensity too much you're training different energy systems)
hippy-
Sounds like a good rough outline - will try and base something around that. I think I need to write a plan just so I have that structure and feel I need to hit the training targets, which is probably why I thought a pre-written plan made sense as well - but as long as I set myself a target should achieve the same thing.
andyfallsoff
Yeah I get your point, I guess what I don't have as much of a feel for is the benefits of having a more rounded training program vs just doing quite targeted (and repetitive) efforts at similar workouts. But maybe that's also a question of "how do I react" and everyone's different in terms of how much variation they need in the training diet too