Here is a Prefontaine high school training block from the following article (http://www.runnersworld.com/elite-runners/beginning?page=3).
Did Pre do all this in one day? I don't understand the Goal Pace and Date Pace differences under each date. As a high schooler, was he really running this much in one workout, or even doubles, in one day?
Cycle I, Block I
Monday, Nov. 18
Goal Pace: 2 sets of 8 x 220 (32.5 seconds) with 110 rest between each, 440 rest between sets
Date Pace: 1 x 1320 (3:29), 1 x 1100 (3:02), 1 x 880 (2:26), 2 x 440 (73), and 6 x 165 (27.4) with one-half the distance of the speed interval for recovery each time
Tuesday, Nov. 19
Long run of 5 to 8 miles on own
Wednesday, Nov. 20
Goal Pace: 4 x 220 (32.5), 8 x 440 (65)
Date Pace: 1 x 1100 (3:02), 2 x 880 (2:26), 4 x 440 (73), 4 x 220 (36.5)
Thursday, Nov. 21
Long run of 5 to 8 miles on own
Friday, Nov. 22
Goal Pace: 4 x 110 (16.2), 6 x 660 (1:32.2), 4 x 110 (16.2)
Date Pace: 2 x 660 (1:49), 4 x 440 (73), 3 x 330 (54.7), 4 x 220 (36.5)
Saturday, Nov. 23
Long run of 5 to 8 miles on own
Sunday, Nov. 24
Long run of 5 to 8 miles on own
Monday, Nov. 25
Goal Pace: 4 x 110 (16.2), 4 x 880 (2:20), 4 x 110 (16.2)
Date Pace: 3 x 660 (1:49), 3 x 440 (73), 3 x 330 (54.7), 3 x 200 (36.5), 3 x 110 (18.2)
Tuesday, Nov. 26
Long run of 5 to 8 miles on own
Wednesday, Nov. 27
Two-mile time trial: Goal: 9:45, run in 9:36.4
Thursday - Sunday
Thanksgiving. 4-6 miles per day on own