Figured I may as well add some sample workouts. I have read a TON about Tinman and other esteemed coaches and I came up with a nice formula for coaching.
Early season sample week:
Mon: 5mi easy + core
Tue: 3mi + 10x100m hill sprints (400m effort), full recovery (approx. 2min)
Wed: 5mi easy
Thu: 1mi warmup, 3mi LT tempo, 1mi cooldown OR 5x1600m @10k pace
Fri: 5mi easy + plyometrics routine (box jumps, rope jumping, calf raises
Sat: rest + core
Sun: 8mi easy
total: ~33mi
Mid season sample week:
Mon: 5mi easy + core
Tue: 5x800 @ 3200 pace (equal rest)
Wed: 5mi easy
Thu: 8x300 m hills (1600m effort) rest: walk/jog down hill
Fri: 5mi easy + plyometrics
Sat: rest (or race) + core
Sun: 8-10mi easy
total: ~35mi
peak season sample week:
Mon: 5mi easy + core
Tue: 5x800 @3200 pace (equal rest)
Wed: 4mi easy + 4x100m strides (800m effort)
Thu: 4x400m @ 800 pace (4min rest) this one is a killer only do twice (also get a nice long warmup for this one)
Fri: 3mi easy + 4x100m strides (800m effort)
Sat: 6x200 hills (800m effort) rest: 3min walk down hill
Sun: 5mi easy
total: 28mi
taper: just cut the easy runs to 2mi and do one hard workout 5 days out from major race
I know you like lots of track workouts, but they make you peak too early and then you don't do well at the state meet. This has worked for me very well. I do decently during the season, and then I kill it at sectionals/state which is where it counts.
I'll keep up with this thread and I'll try to answer your questions. I'm trying to break 4:40 and 10:10 this year.
Best of luck again.