Hey Letsrun,
one of my guys encouraged me to post my concept here because it worked so well for our group so here i am.
I developed this program as a last resort for one of my younger aspirants who always got injured off a traditional 1-2 workout, 1 long run and easy running weekly shedule. It's based on the stillwater type training i came across and involves a lot of the things you tend to forget when running only to put the miles in. (especially hip, ankle strength!!, explanation will follow)
The shedule stays the same year-round. Only thing to change is the speed and rest of the workouts. These are the things that will lead to peak and preparation. Its a 10-day cycle that looks like this:
1) 300-600s (1500 work) + jumps (vertical, horizontal, on the stairs. focus on holding form and explosiveness in the abs/hips)
2) easy 30-45mins + 4-6 strides
3) flying 30-60s (sprint stuff) with LONG rest (3minutes at least) + drills 4x100m each (this will hurt like hell but its worth it!)
4) 150-300s (800 work) + weights/core
5) tempo run from 2-4 miles + jumps
6) easy 35-45 + 4-6 strides
7) 800-1200s (long interval) + drills
8) 60-150s (400 work) again, longer rest to get the speed in. + weights
9) / rest
10) easy 45minutes, no strides
Rinse and repeat over and over again. If there is a race i let my guys do it on the 11th day before starting the cycle again. If its an important race, the previous cycle is a taper and the 12th day is a rest day.
Periodization is achieved through slight variations like changing the first day from 8x400 (64 pace) 1' rest to 12x400 (72 pace) with 400m quicker jog rest to get the aerobic system working (this is for 4 minute 1500 guys) but you should get the point. Dont do race pace too soon and keep your hands from the challenging stuff in the off-season.
Only thing to remain is the flying 30s. These are done year-round to keep the speed and benefit from it. I dont know how exactly it works on your CNS and body but it made even my most slow-twitch guys running a sub 60 quarter.
Thing about the jumps: When you see young, injury prone distance runners you refer to as 'weak' this is my #1 thing to strengthen them. Jumps help them to get some kind of strength in the abdominal region which thousand crunches, yoga/pilates or lifts were not able to give them.
Focus on form when jumping (butt tucked in, use your arms to fly and EXPLODE) and it will work wonders. Again, I'm not the science guy but im the trainer who sees that this stuff works.
Second thing if youre injury prone, esp. for those with ankle, foot or calf problems: your calves may be the strongest of the world but your real ankle muscles are still weak! Go in the longjump pit after every speed session (barefoot) and try to move sidewards through the whole pit, but with your legs straight and kept together! No steps allowed! This crawling motion will activate your real toe and arch muscles. Rope skipping (one legged, HIGH on your toes) is also very good.
Additional note: the schedule is low mileage, perfect opportunity to get rid of your clunky running trainers. Use flexible racing flats or lightweight trainers like the Nike Free, Skechers GoRun or Saucony Kinvara. Your opportunity to adjust. You wont need more miles. Trust me.
About the mileage: if you're really injury prone and slower than 2:10/4:30 than do not more than the cycle above which should lead to about 20-30 mpw approx.
Sub 4 1500 guys can chime in some more miles, especially in the off-season but HOLD BACK.
Even this 25mpw programme eventually led to many sub 2/4 performances, because the guys stayed healthy.
Remember, you are young and inexperienced, time to lay the foundation, miles can follow anytime.
Best improvement came from a 21 year old who didnt seem to improve from his 4:50 1500 and 17 high 5k times with 40mpw traditional training and was always injured. After 6 months of this and 20-25 mpw he ran 4:15 1500 and 2:05. Just lacked the speed and invisible muscle strength in the hip/ankle area you need for an economic running style with short ground contact.
Thanks for reading this, comments appreciated!