Monday:
AM: Moderate run of 8-10 miles (5:45-6:05 pace)
PM: 4-6 recovery
Tuesday:
AM: 70+ minutes easy, 6+ strides
PM: 4-6 recovery
Wednesday:
AM: 6-10 miles easy, ~10 hard strides or 200s, full recovery (getting the legs moving)
PM: 4-6 miles easy
-weights this day
Thursday:
AM: Long Run 90-110 minutes (progression, 6:50-5:40 pace)
PM: OFF
Friday:
AM: 6-10 miles easy, 6+ strides
PM: 4-6 miles easy
Saturday:
AM: 20-30 minutes of broken up tempo running (i.e. 4 x 7 min)
PM: 20-30 minutes of broken up tempo running (i.e. 7 x 3 min)
-weights this day
Sunday:
AM: 70+ min easy
PM: OFF
My tempos and moderate pace usually increase quite substantially as I get back into solid fitness. My easy pace / recovery I try not to worry about, but its anywhere from 7:40 to 6:30 depending on how I am feeling and what part of the run I'm in. I live in altitude. The mileage I'll be hitting is anywhere from 85-100 mpw. I don't know if its relevant but I am an extremely speed-oriented runner and I in part really want to try to develop my aerobic ability to see the effect it has on me. I've been running between 70-85 miles of mostly easy runs / long runs the past 6 weeks.
Does this look like a suitable 10-week base plan? After this I am going to start doing workouts for a month or so and occasional 5k/3k/1500 indoors during the winter. Is there some more variation I should add to my training plan? Anything I might want to be thinking about?