Going into my sophomore year and my track season ended about 2 weeks ago. I'm planning on building up to a plan that looks like this:
Sun - 90 mins long run easy or moderate + 6-8 strides
Mon - 60 mins recovery
Tues - 6 miles lactate threshold
Weds - 60 mins recovery
Thurs - Either hill repeats, hour fartlek, or easy speed (8 x 300m or 5 x 500m or 6 x 400m @1600 pace full recovery)
Fri - 60 mins recovery
Sat - 60 mins recovery
Total ~60 miles
My current fitness is around 16:40-17:00 for 5k.
I'll be doing core 3-4x a week, a flexibility session on Sunday, mobility drills and agility drills on easy/recovery days. I built up to 60 mpw during the winter so this plan seemed pretty straight forward and easy to execute. For the lactate threshold stimulus I'm going to do a 3 week cycle of 6 x 1600m one week, 3 x 3200m, then a 6 mile tempo and repeating this while dropping 5 seconds each 3 week cycle. I will not be doing any hard intervals or hard repeats.