Great topic. First of all I coach in Australia so I have a training group. One of our young females placed 45th at the recent wxc champs in senior women's race at the age of 22. In 2019 I also had 2 other high school aged females run in the 17's for 5k on track. I have another 9th grade female that has run 59.6 for 400m, 2:14 for 8 and a few 12 year olds that have run under 5 min for 1500m. A pretty good range.
I grew up in vs so know about hs system in states. Here is what we did last week.
Monday 30-35 min +5×100m at 1500m pace 100m walk
Tuesday track session 2x200 threshold pace 800m at 3k pace 600m at 1500m pace 400m at 800m pace warmdown 1600 in 615
Wednesday 35-40min easy
Thursday 9x100m hill +2k threshold on grass
Friday Off
Saturday 3x1k on 6 min cycle at 5k pace + 2x600 as 300hard 200jog 100fast
Sunday easy 35-40m
Now this is training for mid distance female 9 weeks out from nationals
A few thing that have worked for me in coaching females.
1 2 good quality sessions per week (let them know when you want them to go hard)
2. Hills are extremely beneficial either as repeats or over hilly circuit
3 femaleswill generally listen but sometimes you have to probe for feedback especially with juniors.
4 elite females get caught up with what others are doing in regards to training more than females
5 both require big support from coaches
6 before races females require less tactical strategies than males.
Coaching both is s big challenge for sure. The last thing that I would mention is the social connection is extremely important for females.