LOOK HERE for workout ideas.
Then, do a build block for 2 weeks, then take 1 week to recover. you still ride during your rest week, but you don't do any hard interval work, just mainly z1, and lower z2 at most..
then repeat another 2 week build block followed by another rest week.
Friel outlines this approach but with some varieties such as 3 weeks of build instead of 2 etc...
the idea is that each build week is slightly harder than the previous, forcing you to adapt and improve on your goals.
GOOD LUCK !