Nic Bideau is an Australian athletics coach who used to coach "our" Cathy and currently coaches our Buster and our Benita.
Thanks to a heads-up from Ewen, I came across a nice overview article by Bideau called“Coaching Middle and Long Distance Runners" that was reproduced from Modern Athlete and Coach (with permission) on Speedy Geoff's blog. As Speedy Geoff published it in parts over several posts, and as with all blogs the most recent post appears at the top, it is a bit hard to follow, so I have decided to set out links here to each of the parts in the order that they should be read.
Here it is:
Regular long runs
Fast distance runs at around the anaerobic threshold
Intervals or repetition work (I found this the most useful)