Since your confident in your biking, I'd do something like.
Monday- 4 mile run + 4-8 mile bike ride (Easy + Easy)
Tuesday- 4 mile run + 12-20 mile bike ride (depending on how your feeling) (Easy + Hard)
Wednesday- 4 mile run + 2 mile run (do 2 workouts at different times of the day) (Medium + Hard)
Thursday- 6 mile run (Medium)
Friday- 1-2 mile run + 4-8 mile bike ride (Easy + Easy)
Saturday- 30 min-1 hour practice transitions/stretching Rest entire day
This entire week don't eat anything crappy, and I'd stay off coffee if you drink that until Sunday morning (drink tea if its necessary). Always warm down for about 5 minutes after every workout, and eat within 30 minutes after every workout. I'd stretch lightly before and after a workout, but never push the stretch since you dont want to pull anything. If your sore on Wednesday night, back off on Thursday's run, maybe even cut it down to 4 miles. If its sore on thursday night and on I'd start icing sore muscles.
Your running is being jumpshot with this plan, if you have a good cycling base then your cycling should be the same and your running should be improved.
I'm not Mark Allen so I can't make the best training schedule, but this is what I'd do under your circumstances.
My 2 cents,