My training plan for off season track:
Sunday
a.m. 10mi jog
p.m. 4 - 6.5mi tempo and 15mi+ jog
Monday
p.m. 5 - 10mi jog
Tuesday
a.m. 5mi jog
p.m. 1mi sprint followed by a tempo for as long as possible
Wednesday
a.m. 10mi jog
p.m. Optional tempo and 15mi+ jog
Thursday
a.m. Optional run
p.m. 10mi+ jog
Friday
a.m. 3mi jog
p.m. 25x100m sprints with walk recoveries
Saturday
15mi+ jog
I will have rest days only when mandatory. I'm targeting a 4:30 mile and a 9:30 2 mile. I'd like to see your thoughts and opinions about that plan, thx.