Rinaldi's posts are fantastic information. However, he trains much more talented and experienced people than you and works them a lot harder than most "normal" people can handle.
To adapt his training to a 7 day cycle, I'd just remove one of the workouts. If I remember correctly he has them doing 3 workouts and a speed development session, which is sort of half a workout, per week. He places little emphasis on a long run because, well, they're mostly 400/800 guys, but they do go up to 10 miles or so early on in their training I believe.
Just off the top of my head, you could roughly structure your training like this:
Offseason:
- Speed development on a hill: plyo, 5x5s hill
- Tempo work: any way you want it, but 400/800 guys tend to do better with broken up reps as opposed to longer sustained efforts
- Hills: Something like 10x30s w/ medium recovery, 60-90s
- One short-ish long run, say 8-10 miles
- All the other days are something like 3-7 miles, drills, strides
Early season:
- Speed development: plyo, 4x40 on the track. Slowly turning into something like 3x80.
- Tempo/Vo2 Max work: A little faster than before. More emphasis on things like 800/1k/mile repeats
- Hills/Track reps: May be worth it to keep hills in the mix, can do longer sessions like 8x60s hill. But also worth stepping onto the track and actually hitting 400 and 800 paces with sessions like 10x200 or 6x150.
- Shortened long run, if any
- All the other days are something like 3-7 miles, drills, strides. Drills and strides should be taken much more serious than your distance runner compatriots. It's a chance to dial in your form and technique and squeeze in just a bit more fitness.
Peak racing season:
- Speed development: plyo, 3x150 or 2x200. Just tapping into that top speed endurance. Full recovery.
- Tempo/Vo2 Max work: Minimized but still there. Sessions can be shortened just to stay in touch with that side of training. Things like a 2 or 3km tempo followed by a few 200s @ 800 pace.
- Track reps: No more hills. Sessions get more specific. Things like 3x400 or 600/400/200/200. Real gut busters that prepare you for an 800.
- No long run
- Recovery days get a bit easier and a bit shorter. Keep up the drills and strides.
