Ok so im kinda new to this. I have a pretty good background for mid distance but not quite for distance. I have a highschool sophomore with prs of 4:51 and 10:31 in mile and 2 mile. He did nothing over the summer except lift with football team, he just got done with football and will have 5 1/2 weeks in between football and basketball.
So what would be a sample training week?
m- long run like 2-4miles?
t- tempo type like 5x1000 or 2000's or 800's
W- Easy run 3miles?
T- Tempo type 400's 600's 800's???
F- Fartlek, 15minutes, 1 min hard, 1 min easy???
S- easy run 2-4 miles or 30min??
S- Rest
Also do core everyday and what would strength training be like? quick lifting sessions of 30min? circuit type lifting? or just bodyweight exercises? please help me out as i think i have a grasp of this but dont know for sure