I came up a running schedule for this month.

format:  (date - miles)

11 - 11 miles
12 - 11 miles
13 - 11 miles
14 - biking (need to take change of clothing from/to work to/from home)

15 - 13 miles (slow long runs help build up endurance)
16 - 6 miles jog (recover)

17 - biking (need to take change of clothing from/to work to/from home)
18 - 11m
19 - 11 m with 2x tempo run (builds up speed and endurance for the Marathon)
20 - 11 m
21 - biking (need to take change of clothing from/to work to/from home)
22 - 15 miles run - endurance
23 - 5 miles - recovery

24 - biking (need to take change of clothing from/to work to/from home)
25 - 11 miles plus repeats (5 mins repeats builds up speed)
26 - 11 miles
27 - 11 miles plus repeats (5min repeats builds up speed)
28 - biking (need to take change of clothing from/to work to/from home)