Just to preface, the event that i'm focusing on is the marathon where I want to run sub 3.
I'm in my base phase right now and am not doing strenuous workouts. I want to improve my basic speed since i'm slow as hell for the 100 (~16 sec) --> My top speed is probably around 3:20 min/mile but my acceleration is slow and I can't hold that speed for long.
I'm not competing in track or anything; just a guy who wants to be a more well rounded runner. I'm 24 and ideally i'd like to get to at least an above average speed for my age. I was thinking of doing this for my programming.
Monday: 5x60 full recovery (AM) /7 miles easy PM
Tuesday: 7 miles easy AM/7 miles easy PM + 4x100m full recovery strides (90-95% top speed)
Wednesday: 7 miles easy + hill sprints AM /4 miles easy PM
Thursday: 13 miles progression run
Friday: 20 minute tempo run AM (~6 miles including warmup)/7 miles easy PM + 4x100m full recovery strides (90-95% top speed)
Saturday: 2.5hr long run
Sunday: 5 miles recovery