Hi LRC, came up with this training plan (currently building up to it), with the goal of "general fitness". It wasn't until I looked at it after writing it that I realised it could allow pretty strong performances from 800m-10k.
Monday:
5.5 miles, hilly (100m climbing per mile).
Tuesday:
a.m = 5.5 miles hilly (100m climbing per mile).
p.m: Intervals - a miler's or half-miler's session, i.e: 8*400m at mile pace, 8*200m at 800m pace, etc. Either on a track, or the equivalent on hills. Total = 5.5 miles
Wednesday:
5.5 miles hilly (100m climbing per mile).
Thursday:
a.m = 5.5 miles hilly (100m climbing per mile).
p.m: 6km tempo, a little under HM pace, plus easy jogging = 7 miles
Friday:
5.5 miles hilly (100m climbing per mile)
Saturday:
a.m: 5.5 miles hilly (100m climbing per mile)
p.m: Sprint "workout" (actually easiest run of the week). 300m of total sprinting, with full recovery (5*60m, or 3*100m, or similar). Focus = speed development. Total = 2 miles.
Sunday:
Comfortably hard tempo of 60 mins, plus warm up and cool down = about 12.5 miles total
Total mileage = 60mpw
This has two doubles (technically three if you count the sprinting on Saturday), a large amount of easy running over hills for strength, a sprinting session and longer interval session for 800m-mile, a mid-length tempo for 5-10k, and a long tempo for 10k-HM strength.
Should be noticed that once I've been doing this for a while, I'll add in some gym sessions to add general athleticism.
What were people's results with something like this - did you become an all-rounder, or did this type of schedule actually lend itself to a particular event?