Here's my training log from my sophomore year in college where I started the season with a 4:05.4 1500m, after running 8:51.19 and 15:31.19 indoors -
Mon- 4 miles 29:55
Tue - 4 miles in 30:15
Wed - 4 miles in 27:54
Thu - Thanksgiving Day
Fri - 6 miles in 39:28
Sat- 5 miles in 30:28
Sun - VO2 Max Test in 77.88
Total - 25 miles
Mon - AM: 4 miles in 28:55 / PM: 8 miles in 46:20
Tue - 1600m in 4:50.33, 1200m in 3:38.04, 800m in 2:13.85, 400m in 60.94 (half recover rest)
Wed - AM: 4 miles in 25:52 / PM: 8 miles in 46:19
Thu- 6 miles in 38:00
Fri- 1500m time trial in 4:17.28 (66.02, 69.64, 70.92, 50.70) / 800m in 2:17.20 / 400m in 55.79
Sat- 10 miles in 1:01:32
Sun - 6 miles in 38:09
Total - 58 miles
Mon- 8 miles in 52:28
Tue - 8 miles in 52:05
Wed- 9 miles in 54:02
Thu- 7 miles in 44:32
Fri- 15 x 400m in 67.80 average (rec. 1')
Sat- VO2 Max test in 75.94
Sun- Rest
Total- 39 miles
Mon- 8 miles in 52:44
Tue- 4 x 1600m (400m) in 5:21.13, 5:30.83, 5:23.78, 5:18.37 trying to run each lap faster (90-80-70-60).. last one was 94, 82, 79, 61
Wed- 8 miles in 47:37
Thu- 8 miles in 51:06
Fri- 900/800/700/600/500/400/300/200 in 2:36, 2:18, 2:01, 1:41, 1;24, 1:04, :46, :32
Sat- 8 miles in 52:37
Sun- 11 miles in 1:10:44
Total - 57 miles
Mon- 8 miles in 48:1
Tue- 6 x 400m with 5' recovery in 58.38, 59.86, 60.50, 62.00, 60.64, 62.04
Wed- 6 miles in 41:39
Thu- Christmas Day
Fri- 12 x 400m with decreasing rest 3:00 down to :45 avg. 67.34
Sat- 7 miles in 44:07
Sun- 10 miles in 1:05:30
Total - 41 miles
Mon- 7 miles in 46:24
Tue- 2 x 2400m (800m rec) in 7:45.34 and 7:39.23
Wed- 6 miles in 36:26
Thu- New Year's Day First Run for Families 5K, 15:59
Fri- 7 miles in 44:08
Sat- 4 x 1200m (400m) in 3:27.37, 3:32.05, 3:31.21, 3:29.76
Sun- Rest
Total- 41 miles
Mon- 900>200 Ladder (half dist. jog) in 2:31, 2:15, 1:57, 1:39, 1:23, 64, 46, 28
Tue- 7 miles in 43:44
Wed- 8 miles in 43:59
Thu- 8 x 300m w/ 100m slow walk in avg. 43.77
Fri- Travel Day
Sat- 10 miles in 1:02:31
Sun- 7 miles in 44:46
Total- 44 miles
Mon- 5 x 600m in 1:35, 1:36, 1:36, 1:37, 1:38 + 5 min + 1600m in 4:50.80
Tue- 6 miles in 38:53
Wed- Travel Day
Thu- University of Florida Gatorade Indoor Invitational 3000m in 8:51.17
Fri- 5 miles in 28:23
Sat- 11 miles in 1:08:16
Sun- Less Than Jake Concert
Total - 36 miles
Mon- 6 miles in 40:44
Tue- 3 miles in 21:17
Wed- 4 miles in 24:32
Thu- 5 miles in 31:27
Fri- Recover from Left Hamstring
Sat- Recover from Left Hamstring
Sun - 6 miles in 36:50
Total - 24 Miles
Mon- 6 x 800m with 400m jog in 2:17.40, 2:18.24, 2:16.43, 2:18.53, 2:18,73, 2:18.74
Tue- 8 miles in 46:25
Wed- 2000m in 5:59.41 + 4 x 300m (rec. 5') in 44.11, 45.02, 45.64, 44.04
Thu- 8 miles in 49:56
Fri- 8 miles in 47:54
Sat- 6 miles in 36:08
Sun- Army Cadet 10K in 34:30
Total - 50 Miles
Mon- 8 miles in 44:12
Tue- 7 miles in 39:08
Wed- 5 x 1600m (rec. 4') in 5:01.87, 5:03.65, 5:05.84, 5:01.28, 4:58.25
Thu- 8 miles in 49:39
Fri- Rest
Sat- University of Florida Barnett Bank Indoor Invitational 5000m, 15:31.19
Sun- Rest
Total- 35 miles
Mon- 8 miles in 43:59
Tue- 2 x 3200m in 10:04.92, 10:09.96
Wed- 9 miles in 55:00
Thu- 8 miles in 47:33
Fri- 4 x 800m with 3' rest in 2:10.98, 2:11.88, 2:16.15, 2:15.98
Sat- Valentine's Day
Sun- 11 miles in 1:07:29
Total - 48 miles
Mon- 5 x 1600m with 4' rest in 4:54.93, 4:55.78, 4:54.38, 4:56.31, 4:55.43
Tue- 6 miles in 33:56
Wed- 4 miles in 20:48
Thu- 2 x 3200m in 1:024.06, and 11:39 (with 3 steeples and 50m floats and go)
Fri- 2 miles
Sat- Edison Festival of the Lights 5K, 16:02
Sun- 11 miles in 1:08:09
Total - 46 Miles
Mon- 20 x 400m with 45-sec rest avg. 70.01
Tue- 9 miles in 56:51
Wed- 1600/1200/800/400 with 4' rest in 4:40.31, 3:31.10, 2:18.74, 63.81
Thu- 8 miles in 49:33
Fri- 6 miles in 35:30
Sat- Jacksonville University 1500m, 4:05.4 (63.87, 2:10.65, 3:15.90, 49.50)
Sun - 9 miles in 56:25
Total - 49 miles