Young DIII Coach wrote:
Mon: Finnish circuits- fartlek type workout with a longer hill and some short sprints with easy running in between on the way back to the bottom of the hill
Tue: easy run + 4x60 m strides with a 40 fly in the middle, 90 sec rec, lift
Wed: steady state run
Thur: easy run + 4x80 m strides w/ walk back rec, lift
Fri: Shorter tempo run at anaerobic threshold
I tend to have a harder time nailing down exactly what my focus should be each macrocycle for long distance compared to middle distance since I was a middle distance athlete in college more so than a cross country runner.
Take this with a grain of salt, that my goal is just to try and get as many 2:05, 4:45, 10:30 guys and 2:30, 5:30 and 12:00 gals as I can.
M: Easy w/ 60m sprints, recovery at least slow walk back
T: Finnish circuits, lift after
W: Mileage
Th: Easy w/ 4x80
F: Tempo, lift after
If you are able to, I like to do sprinting before workouts and strength right after a workout. Sprinting preps for the workout, and then strength the same day you are consolidating stress on one day and then giving adequate time to recover.
I can't help you with what to emphasize for 10k guys though. My biggest problem with training planning is having to take a kid who is built for long distances and having them run the 1500 & 3200 in the spring. I had one kid ~5 years ago who ran a 1:16 half marathon during the summer, but only 10:00 3200 and 4:54 for 1600.