Just get out there every single day of the week - you will gain a heck of a lot more from running 5 days a week for 2 successive weeks then any single hard training will give you at this time. If you can put together a string of two weeks of running at least 5 days out of every 7, we will start real workouts. Until then, your training goal is to just get out there and run 5 days a week.
If you want, alternate between the following two runs but really it does not matter - get out there everyday!
10' jog warmup, 3' hard running, 4' jogging, 3' hard running, 10' jogging cooldown
8' jogging, 6 x (1 'hard running, 2' jogging), 8 ' jogging
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