I know this kid in high school who had the following training schedule this past spring. He had a very nice winter base. Here is a two-week sample from the dual meet part of the outdoor season.
Week 1
Monday AM: 4.5 easy
PM: 8 miles with 4x 200-200-400, jog = distance for rest
Tuesday PM: 8-mile Recovery run, 4 100m strides before and after. Strides are fast, with last 50m at 200 race pace
Wednesday AM: 4 miles easy
PM: 7.5 miles with fartlek: 5x [2:00 on, 1:00 off, 1:00 on, :30 off, :30 on, :30 off]
Thursday PM: 6 miles easy with 4x100m strides before and after
Friday AM: 4 miles easy
PM: 7 miles, with cruise intervals, 6x[4:00 Daniels T-pace, 1:00 rest]
Saturday: off
Sunday AM: 13-mile long run, easy pace
Week's totals: 62 miles, 1 repetition workout, 1 fast-paced fartlek, 1 set of cruise intervals
Week 2
Monday PM: 7 miles easy
Tuesday AM: 4 miles easy
PM: Dual meet.
Wednesday PM: 7 miles easy, 4x100m strides before and after.
Thursday AM: 4 miles easy
PM: 8 miles with an interval workout. 4x1200 at Daniels I-pace with 3 mins jog rest
Friday: off
Saturday AM: 6 miles moderate
PM: 5 miles easy
Sunday AM: 13 mile long run, easy pace.
Week's total: 61 miles, 1 dual meet, 1 interval workout
FWIW, this athlete also lifted 5 days (some days upper body, some days lower body) in these 2 weeks combined, did four separate core workouts, and did drills on 4 days.
So... what event do you think he was training for?
'ppreciate it,
Greg