I think that a better idea would be for you to come up with a plan and post it for critique. I am NOT being an arse here. This question was posed on a track racing forum I frequent that has a lot of really fast/smart guys that post and they gave the same answer. The reason being that if you take the time to plan it out you can start getting a grasp on what you need to do to get where you want to go. Then post it here and the smart guys can give some tips.
To point you in some general direction:
M: off/easy
T: LT or group ride or supra LT or Vo2
W: LT/group ride/supra LT/Vo2
T: LT/group ride/supra LT/Vo2
F: off/easy
S: long group ride, maybe some LT at the end
S: long group ride, maybe some LT at the end