MPM99 wrote:
Depends what you consider "low mileage". Bernard Lagat, although a 5k (and previously 1500) runner does "low mileage" - 45 to 50 in the summer, and up to 70 or 75 in the winter (according to his Runner's world article:
http://www.runnersworld.com/elite-runners/5-minutes-with-bernard-lagat). According to his Driven vi eos his easy pace is in the 5:45-6:00 range.
This is a good start on an answer. Like he said, 50 mpw, olus extra certain times of the year is low mileage for a 5/10k guy.
Typical week might be (not claiming this is what lagat does, just an "average" "fast" low mileage guy): 1 long run of 14-15
2-3 "easy" runs of 5-8 at six min pace or faster
1 tempo
2 interval sessions, 10 miles each total
Maybe 1-2 short doubles
That will total you up to 45 to 70, depending how you choose to mix and match that week, the specific workouts, etc.
Intervals might be on track, might be hill repeats, might be a xc loop type if intervals.