I am an 800/1600 runner, but my speed is lacking and I am attempting to build it up without peaking early. Here goes:
Sun: AM: mileage run ~5 miles at an easy pace, tend to pick it up last half
PM: Weights + speed endurance (6x200 or 8x150)
Mon: AM: mileage run ~4 miles + 4-6 strides afterwards
PM: 4 mile easy + core
Tue: AM: Weights
PM: Tempo run progression (7:10 pace down to 6:00 pace) 4-5 miles.
Wed: AM: 4 mile recovery
PM: recovery yoga/core
Thu: AM: Weights
PM: intervals or fartlek usually totals ~5 miles
Fri: AM: 4 mile moderate pace
PM: 4 mile easy
Sat: 8 mile long run
Total: 45-50 miles (including warmup & cooldown)