I found 7 different elite training logs (all base training for 3k-10k), including those of Kenenisa Bekele, Halie Gebresallassie, Craig Mottram, Mo Farah, Jeff Gaudette, Augustine Choge, and Andy Vernon.
I used these training logs to figure out how many of each run these elite runners would do over a 4-week period. This included the average distance of easy runs as a main session and the average distance of easy runs as a secondary session.
This took a long time, and I can't really explain how I did it, but I basically averaged these 7 training logs together.
So, this should give us a pretty good idea of what a 4-week training block looks like for an elite runner in the base phase of his 3k-10k training.
Also, for reference, all uphill runs are at a 7-10% incline. "Medium" pace is aerobic tempo pace (1:00-1:20/mile slower than 5k pace). "Easy-medium" is between easy pace and aerobic tempo pace; it is the fastest possible easy pace given by Jack Daniels's VDOT Calculator. "Tempo" refers to the "Threshold" pace given by Daniels's VDOT calculator.
Enjoy and please tell me what you think:
Monday
AM: 65 mins easy
PM: 40 mins easy - strides
Tuesday
AM: 10x200m @ 1 mile pace, 200m rest - 10x200m hills @ 1 mile effort, walk back down rest
PM: 40 mins of either biking, swimming, or aqua jogging
Wednesday
AM: 65 mins easy
PM: 40 mins easy
Thursday
AM: 10x1 min uphill @ marathon pace, jog back down rest
PM: OFF
Friday
AM: 65 mins medium
PM: 40 mins easy
Saturday
AM: 65 mins easy
PM: 40 mins easy
Sunday
AM: 125 mins easy-medium
PM: OFF
Monday
AM: 65 mins easy
PM: 40 mins easy - strides
Tuesday
AM: 30x1 min tempo, 1:00 rest
PM: OFF
Wednesday
AM: 65 mins easy
PM: 40 mins easy - hill sprints
Thursday
AM: 25 mins tempo
PM: 40 mins easy
Friday
AM: 65 mins medium
PM: 40 mins easy
Saturday
AM: 65 mins easy
PM: 40 mins easy
Sunday
AM: 125 mins easy-medium
PM: OFF
Monday
AM: 65 mins easy
PM: 40 mins easy - strides
Tuesday
AM: 4 sets of 5x400m (first 4 @ 5k-10k pace, last 1 @ 3k-5k pace), 1:00 rest between reps, 4:00 rest between sets
PM: strength
Wednesday
AM: 65 mins easy
PM: 40 mins easy
Thursday
AM: 4x4:30 uphill medium, jog back down rest
PM: OFF
Friday
AM: 70 mins medium
PM: 40 mins easy
Saturday
AM: 65 mins easy
PM: 40 mins easy
Sunday
AM: 125 mins progressive, starting easy, finishing medium
PM: OFF
Monday
AM: 65 mins easy
PM: 40 mins easy - hill sprints
Tuesday
AM: 8x1k @ 15k pace, 1:00 rest (last rep @ 5k pace)
PM: strength
Wednesday
AM: 65 mins easy, with a 30 second burst @ tempo effort every 3 mins
PM: 40 mins easy
Thursday
AM: 25 mins tempo
PM: 40 mins easy
Friday
AM: 70 mins medium
PM: 40 mins easy
Saturday
AM: 65 mins easy
PM: 40 mins easy
Sunday
AM: 125 mins easy-medium
PM: OFF