Looks like a base training plan that focuses on aerobic development but not at the cost of speed or efficiency (i.e. solid emphasis placed on developing form / speed / efficiency / maintaing flexibility, etc.). Over half the week has some sort of speed built into it. The mileage is between 75 to 90 miles. Written in DEC 1998 by Joseph Ngure and Brother Colm O’Connell.
Monday :
AM: 8-9 km and stretching
PM: Long run 45-60 minutes (12-14 km)+exercises
Tuesday:
AM: 8 km 27-30 minutes
PM: 10 minutes warm up, Fartlek for 60-75 minutes – 2 minutes hard/3 minutes easy or 3 minutes hard, 2 minutes easy+exercises
Wednesday :
AM: 9 km pace endurance 60 % and flexibility
PM: Circuit training 4×2 min each, 3×2 min each. Then 100 meters striding plus long strides for 45 minutes
Thursday :
AM: Long slow 60 minutes over mixed terrain
PM: 15 min. runs. Then diagonal drills for 30-35 minutes, 10 minutes dynamics
Friday :
AM: 8 km easy 30 %
PM: Hill reps. 120-200 meters x 14 at 60 % pace
Saturday :
AM: striding for 40 minutes over 100-120 meters
PM: Competition or speed play over 1-1 mins. or 500 meters
Sunday :
AM: easy 8 km
PM: active rest
https://speedendurance.com/2015/11/06/colm-oconnell-secrets-kenyan-training/