M: 2.5 mwu, 4-6 sets of 300-200-100 hills with jog back down recover, 2.5 mcd
T: 10-20 min wu, stretching, drills, 6 miles easy, weights
W: 2.5 mwu, 4-6 times 1200m Cruise Int 1 min rec. 1.5 mcd
Th: Similar to Tue
Fri: 30-40 min progression run then a small ammount of work at goal 5k pace on the track. (1x1200, 1x800 for example), cool down.
Sat: 5-6 easy
Sun: 8-10 easy
Total weekly mileage for the top guys is high 40's to mid 50s, but they are encouraged to double up on some days to bring the totals to 60-65 (including wu and cd runs).
Team situation: top 2 guys are strong and experienced and do the upper range on the workouts. Next 2 are fit, but inexperienced and are not encouraged to double at all. They seem like they are training right about where they should be. #5 is a long way back from 3 and 4. I am cutting his quality work way back, but encouraging him to push himself on the team "easy" runs to keep up with the other 4 guys. My reasoning is that he will gain more confidence and build more team chemistry that way than by him having to jog through the distance runs because he is dead from the hard days. Mental focus is a big problem for him.
Girls are doing essentially the same thing, but with lower volumes of work.
Input is appreciated. I'm pretty confident that this is what we should be doing right now, but always like to hear from others.