Back in '92-96 I did this...
Ran everday for 4 years...never took a day off.
Off season got up to 70-80mi. In season 50-60mi.
Off season included two hard runs...faster than what most would call tempo. We would blaze 3miles on tuesday then come back and tear up 5-8 miles on Thursday. 'Easy' runs at 645 or faster.
In season was two longer interval days per week. A shorter faster interval workout and a race. Looked similar to:
Offseason
Sun: 12-14
Mon: 8-10
Tue: 3- 17:00
Wed: 8-10
Thu: 8- 48:00
Fri: 8-10
Sat: 8-10
Inseason
Sun: 8x800 2:35-40 on grass 3min rec. 6min rec every mile
Mon: fast 200s in 32. 400s in 66. 800s in 2:12-15. Craziest was 4x1600 in 4:45 when pr was 4:27.
Tue: short run.
Wed. Race 5k. Low 16s
Thu: 6x800 like Sunday.
Fri: easy
Sat. Easy
Anyway it went something like that. ..3 harder efforts and a race...although the 800s had so much rest they were not hard.
At a school of only 400 students we sent 3 runners to state in track. Our xc team which barely had enough runners to score made it to semistate in a single class system. How many runners were injured in my 4 years? Zero.
Ran 2:05, 4:27, 9:32, 15:53 xc....20 yrs ago. Christ I feel old....still hold hs 1600,3200 and xc record
Alan