Repeat the Following Cycle Continuously, taking the aerobic days as easy as necessary or rest to recover, and just progressing the paces on the anaerobic workouts:
Day 1: Aerobic: Base Running @Aerobic Threshold
Day 2: Alactic: Short Flys, Plyometrics, Oly Lifts, & Drills
Day 3: Lactic: Special Endurance Work & Strength Lifts
Day 4: Aerobic: Base Running @Aerobic Threshold
Day 5: Alactic: Power Hills, Plyometrics, Oly Lifts, & Drills
Day 6: Lactic: VO2 Max Intervals or LT Run & Strength Lifts
Day 7: Aerobic: Base Running @Aerobic Threshold
How well would this work for 800-3k runners?
Oly Lifts: 1-2 Reps/Set; Strength Lifts: 3-6 reps/set; Special Endurance: ~1000m total @ 95%; Speed: ~400m total work @95%