Next, I made a table that extended this even farther. For each of the 5 runners, I made a chart that spans from mediocre: (2:04, 4:16, 9:06, 15:55, 33:00) to faster than WR: (1:40, 3:26, 7:20, 12:35, 26:10). This is broken down in what I deem "overall fitness" of 70-99. Of course, as the runner gets away from his main distance, his facility at that distance lowers. So if the 1500 guy has an overall of 80, then he could run (1:55-ish, 3:58, 8:30, 14:51, 30:57). a 10K guy with an overall of 80 would be more like (1:59, 4:03, 8:33, 14:47, 30:38).
To figure out just what the overall would be, I basically broke it down into 4 types of fitness (Speed, Vo2max, Lactate Threshold, and Aerobic Metabolism.) Then you take the value for each and divide by 4 to get the overall
I figure that most workouts can be defined to one of these with a little bit of variation.
Here's how I figure the guys should start out: (Spd, Vo2, LT, Aero)
800: 83, 80, 75, 70 = overall 77
1500: 79, 81, 76, 72 = overall 77
3000: 76, 82, 77, 73 = overall 77
5000: 73, 78, 80, 77 = overall 77
10000: 70, 75, 81, 82 = overall 77
From there, you would choose the workouts to do, and you would get an increase. Of course, I think that the workouts should be weighted. For instance, a speed workout should do more for an 800 guy than a 10K guy. I guess it would be something like it takes 2 speed workouts for an 800 runner to increase his speed by 1, but it would take a 10K runner 5 workouts to do it. Not that I think this is true in real life, because it's not, but it's the only way I could get around the problem.