So I was looking around and I found the training log of one of Newbury Park's top guys from last year. I'm not going to name names but it's not too hard to find.
Mileage: high 50s to low 60s. Regular runs are around 6-8 miles. Easy pace ranges from 6:40 to 7:xx. Strides after every run. Couple of doubles at an easy pace.
Tempos: once a week, 4-5 miles at 5:05-5:15 pace
Long runs: 12-14 miles at around 6:30 pace
Some early season workouts:
14x400 at 5k pace w/1min rest
4 x mile at tempo pace w/1min rest
10 x 1 min on/off
Some killer workouts roughly every 2 weeks (each line is a separate workout):
800 (2:15), 10x400(63-64), 800 (2:12)
7x1k at goal 5k pace
7x800m at 2 mile pace w/2:30 rest, hammer the 6th one and hold on for the last one
2000, 1600, 1200, 800 at 2 mile effort plus a hard 400 to simulate last lap w/5 min recovery
Some pure speed workouts in there:
100, 110, 120, 130, 140, 150, 160, 170, 180, 190, 200 from mile pace down to 400 pace
6x200m acceleration to maximum speed
The day before peak races: 3 mile easy progression plus a couple of 200s/400s. A few days before that they did a 1600 (5k pace) followed by 6x400 slightly faster than 5k pace. The week of the Terre Haute "Nationals" they did a mile hard on dirt (4:3x), followed by 4x800 at race pace.