Woops! I forgot to mention the 100% runs on the sundays!
I'm not sure about wether it will be one or two. At the moment it's one, but when im running 22miles i might make it into 2 runs. But as lydiard said, alternating longer runs at a slightly lower effort with shorter runs at a slightly harder effort will result in much faster improvement than running the same distance every day. He also found that running a once weekly long run significantly increases the rate of improvement.
Thanks for the comments!