I've posted here before, but changed my training plan a lot because I realized that it almost definitely was not what I needed to run well. I'd like to see your guys' thoughts for the revised schedule:
Sunday
4 - 6.5mi tempo with 5 - 15mi easy
Monday
a.m. Optional run
p.m. 8x400m repeats
Tuesday
a.m. 5.5mi jog
p.m. 4 - 6.5mi tempo or easy, optional 4x400m
Wednesday
a.m. 5.5mi jog
p.m. 1mi sprint with as-long-as-possible tempo, optional 4x400m
Thursday
a.m. Optional run
p.m. 4 - 6.5mi tempo or easy, optional 4x400m
Friday
a.m. 3mi jog
p.m. 8x400m repeats
Saturday
15mi easy