I was just looking through Jim Ryun's workouts.
Also, a progression from 15 years old.
You don't need to do that.
Those that tell you to run easy days could never beat myself or my teammates when I was in HS.
Only the Sunday run (45 min to 1 hour) was truly aerobic (could hold the pace until muscles got sore, never short of breath) and that was sub 7 min/mile.
Our fartlek runs were 4-7 miles and 6:30 was the slow pace during the runs. The fast paces were 5:30, and my senior year the fast paces were sub 5 and slow was under 6 min. Of course, some of the 400/800 guys were doing 6:30 as the slow pace my senior year, and slower for fresh-soph.
Our speed work would start out at pace, which was our expected race pace later in the spring, for 400 or 800 or 1600 or 3200, depending on the interval. I was one of the runners who had fast expected race paces, and even then the last two were very fast, with the last one almost like a race.
You have to decide what kind of runner you want to be. Jogging is for warm-ups, between intervals, and warm-downs. 8 min/mile is jogging, and by my senior year I felt like 7:30 min/mile was jogging.