One option would be to write your own plan based on what you find in a pre-packaged plan you find on-line. Just setup a calendar and put your weekly mileage goals down first. Then fill in your long runs, keeping in mind that the long run shouldn't exceed 1/3 of your total weekly mileage (1/4 is even better). Then, fill in the rest of the week to get to where the mileage needs to be.

For a 30K race, you don't need to do any track work. I would suggest a tempo run once per week with a duration of 20 to 40 minutes at tempo pace near the end of a longer run (6 or 7 miles total) and doing 6 to 10 strides of 100 meters or so once per week. Also, consider fast finish long runs every other week or so where you do the last 1/3 of the long run at your target race pace.

That ought to get you there.

Hi, I'm planning on running Hamilton as well! right know I'm doing training for a half Feb. 9/2014 Sarnia Hypothermic then I'll roll up my mileage and roll right into training for the 30km I'll have to gain 9km in 6weeks totally doable ! Hal Higdon training is great, I've incorporated some really good Cross training i.e. bike and swimming makes a huge difference for me! Good Luck (can't wait to cross the skyway!!)