How do I plan my run training if I have a busy schedule?

How do you optimize long distance running training if you can only allocate 30 minutes on week days and 2 hours on weekends?

With busier weekdays, make 1-3 of the weekday runs a higher intensity effort, since you have a limited amount of time. For example, 10 min warmup, then 15 minutes of intervals or tempo run, then 5 min cool-down. In between hard efforts should be easy days. On the weekend you then have options: you could then do a long run, or you could do some higher intensity running that takes more time.