For me: 50 mpw my senior year (would have been more but I got injured.) Weekly tempo runs at 6:00 pace, weekly long runs of 12 miles or so, and hard intervals for about 8 weeks leading up to our peak race. Generally we followed pretty straightforward Lydiard periodization with a base period, hillwork/max VO2 period, hard interval/racing period, and then our peak race. How does this compare to the various letsrunners out there?