As stated there are various variations of the workout. We ran it on a flat crush n run oval that was approximately 900M so I (the college head coach) modified it to eliminate too long of a recovery. Below is what we did. Before I go into that, my comments to the original poster is your coach knows you better than anyone on this board so trust his plan.
We ran the Michigan workout (our version) usually 2X in the fall on the weeks we were not racing. We raced the minimum # of races allowed to qualify for XC postseason as we had a group of high level motivated runners that did not need a race every week to motivate them (some of my teams needed more racing to keep them motivated) That allowed us to really focus in on long runs and quality workouts.
Here is how we did it
18 min warm up / active stretching / drills etc.
4 150M strides
3 min stretch on your own
2 min discussion on the workout
1. 1.5 miles at half marathon pace or a pace you could race for 60 min.
2. 200M slow jog (maybe 9:30 - 10:00 pace)
3. 1 mile at 5K pace
4. 200M slow jog (maybe 9:30 - 10:00 pace)
5. 1.5 miles half marathon pace or a pace you could race for 60 min.
6. 200M slow jog (maybe 9:30 - 10:00 pace)
7. 1K at 3K race pace
8. 200M slow jog (maybe 9:30 - 10:00 pace
9. 800M at 1 mile race pace
10. 200M slow jog (maybe 9:30 - 10:00 pace)
11. all out 400M - done
12 min warm down / stretching + 10 min core
