Training Plan Suggestions

You have too many hard workouts in my opinion, especially if it's a base phase. That would also likely explain why you got hurt.

Way too many workouts, regardless of whether you're in base phase. Try adding some more distance runs instead of the workouts.

Yea you have too many hard days, also if something is easy then it can't be a tempo. Also take a vitamin c supplement to help with fighting off illness

bump

If your coach has given you this I feel bad for you. If you ran 2:06/4:46 as a freshman, you are going to be very good, just be patient.

I would make it simpler on yourself and just make it something like this:

M- 6 miles easy - 6 x 100m strides - weights after

Tuesday- 8 miles harder (maybe 6-6:30 pace)

Wednesday- 6 miles easy - weights after

Thursday- 8 miles harder (maybe 6-6:30 pace) OR Fartlek 50-60 minutes

Friday- 10 miles- easy - 6 x 100m strides - weights after

Saturday- 5 miles real easy

Sun - 10-12 miles- easy

Pick one day to take off or swim that day if you really like swimming. Or do an indoor meet, probably the 1600 or 3200 as it might get depressing to try and break 2:05 indoors at this time.

Weekly total= 43-50 miles depending on what day you skip

I am betting that you will start the season at about 2:06 and 4:45 and you will progress down to 2:02 and 4:35.