Ah, I can see that I don't know as much about mules as I thought. First I'll have to get your attention..
*hits you with a two-by-four"
There. Now:
How does your piece of paper know how you're going to feel this summer? What's wrong with a 4/10 double, or a 12mi run, or a 5/9, or a 9/5?
Why on Earth would you do 4x1600 and 8x400 on the same day, every week, for an entire summer?
A quick search for your username shows that you pop up everyone so often with a harebrained, half-thought out training plan with no basis. Assuming you're not a troll account, you've got to cut that out.
Throw out any thought of a training plan. A plan can't tell you if you're tired or if you can do more. Have training IDEAS, and adapt those ideas as necessary.
If you're going into your sophomore year of high school, almost any kind of organized running is going to help you. Hell, you're at an age where you could probably sit on the couch most of the summer and still improve next fall.
I'm going to give you some advice that will frustrate you, raise a bunch of dumb questions, and will ultimately probably get ignored.
Get a digital watch if you don't have one. Run 30-60min per day, according to your energy level. Start easy, progress to a strong but pleasant effort as you get going. You want to be thinking "oh yeah, I'm in the zone." At the end of the run, you want to be grinning ear-to-ear, thinking "that was a pretty fun way to spend 40min." Purists will say NO, training must HARD, running hard is UNPLEASANT, you gotta be TOUGH blah blah blah. All nonsense. Running in the zone is fun. Don't be a masochist, be someone who enjoys his labor. That doesn't mean run slow. The tough/unpleasant stuff can come later in the season (if at all).
Pick out a landmark that's somewhere between 5-10min away from your house. Maybe 2-4 times a week, feel free to run home to this landmark as hard as you'd like. You don't need to go "all out race mode," but you can run pretty hard if you want. Don't measure how far the landmark is. It doesn't matter if it's 1.237 miles or 902 meters or exactly 1.0000000 miles, it just matters that over the course of the summer, you see a general improvement trend. Don't be dumb about thinking "geez, the first time I did this, I was 6:42, but this time I was 7:15, I need to go back to letsrun and get a new plan." After most of your runs, do a few strides- anywhere from 2-10 efforts of 10-20 seconds with a little walking or jogging until you're ready to roll again. You shouldn't be breathing hard or rigging- you should be running fast but very very relaxed and easy.
Doubling is great, and I'm a fan in general- but you strike me as the kind of halfwit who will do two weeks of running 30min every morning and 60min every afternoon, then come here and post about how "high mileage" is bad for your shins or some such. If you have the time, the patience, and the energy, feel free to go out and jog an extra 2-3mi a couple times a week. Some purists on the board will say 2-3mi isn't long enough to "count" as a run. Ignore them- 2mi at your age is just fine.
Maybe once every 10 days, head on out for a run that's longer than 60min. I wouldn't measure the distance of any of your runs if you're just getting in the time. If you insist on running measured loops, I'd leave the watch at home altogether. You already overthink your training, judging by this and your past posts, and this isn't the time in your career to do much but learn to enjoy challenging but sustainable training.
After 3-4 weeks of this, feel free to throw some surges in your normal runs- maybe 2-3min ones if you're using the watch, maybe something like "I'm going to run hard for the next four blocks" if you're using measured loops. For most runners, I'd say start this from Day 1, but again, I'm controlling for the fact that you're probably going to overthink it and overdo it.
Feel free to take a day off each week if you'd like, but if you'd rather do something like a 20min jog slower than normal, that's fine too. Pushups and situps after a run are good. Basically, just get into a rhythm, enjoy the process, and don't overthink things.
Read more:
http://www.letsrun.com/forum/flat_read.php?board=1&id=6376042&thread=6375825#6376042#ixzz3VYFmoW7M