Alright, if anyone on here is a competitive runner like myself, you know there are several different types of training for running. You have paavo, Lyriard based, many other styles, and mixes between each.
Generally during the summer and winter, you want to build your mileage base for the next season.
I've written a schedule for myself for the winter break, and one for females as well.
Each day the runner should lift weights and keep their upper body in shape, toned, not building a lot of muscle.
Boys
Saturday - Dec. 23 - Long run 8-10 miles or 70 minutes group run
Sunday - Dec. 24 - 6 miles or 50 minutes on your own
Monday - Dec. 25 - Christmas OFF, or run your own recovery run
Tuesday - Dec. 26 - 8 miles or 55 minutes on your own
Wednesday - Dec. 27 - 8 mile or 55 minute fartlek, 3 minutes fast pace, two minutes recovery pace group run
Thursday - Dec. 28 - eight miles or 55 minutes group run
Friday - Dec. 29 - 8 miles, 2 mile warm up, 4 mile tempo (steady state, keep the same pace for four miles), two mile warm down on your own
Repeat workout for next week, new years off/recovery run
Girls
Saturday - Dec. 23 - Long run 6-8 miles or 55 minutes group run
Sunday - Dec. 24 - 5 miles or 40 minutes on your own
Monday - Dec. 25 - Christmas OFF, or run your own recovery run
Tuesday - Dec. 26 - 7 miles or 50 minutes on your own
Wednesday - Dec. 27 - 7 mile or 50 minute fartlek, 3 minutes fast pace, two minutes recovery pace group run
Thursday - Dec. 28 - 7 miles or 50 minutes group run
Friday - Dec. 29 - 7 miles, 2 mile warm up, 3 mile tempo (steady state, keep the same pace for four miles), two mile warm down on your own
Repeat workout for next week, new years off/recovery run
This should build a runner's base up, and make longer runs less challenging. After break, start doing some intervals and do slowly put faster track workouts into the schedule. This should build a runner for track and help them become efficient from the 800-3200 meter runs.