Ok I'm a Senior in high school. My school's training during the season, like most high schools, is high intensity. Normal week consist of 2 Interval sessions per week (sometime we do 'special blocks' aka Hard workout am and pm.. Mile x4 @ 5k pace am / 2x(400x4) @ 95% 800 pace pm .. I hate these days.), 2 Easy/Progression days, 1 recovery run day, 1 "Long Run".
I did between 45-50 per week in season. "Long Runs" were 8-9 miles. I ran 15:24 for 5k in late October
Now during base training I'm doing 50-60 miles/per week with a day of cross training. Most runs are 8-9 miles in length. Easy runs with striders, fartleks, Hills.
Today I did my first 'Long Run' since July.. took it nice and easy and ran 12.2 mi in 1:33:50. This makes me wonder, for 3200/5k runners how important is one singular long run per week? Is it better to just put in 8-10 per day 6 days a week and have a cross training day or a day of just 3-5 miles OR 7-8 mi 6 days a week, 1 Long Run of 12-14, 1 recovery day of 3-5?