Group A=50+; 

Groub B=41-48; 

Group C=35-40; 

Group D=30-35; 

Group E=25+

Use maintenance Miles, long runs, and recovery runs as main way to build miles.  Warmups and cooldowns figure in there as well.

THURSDAY: 

Wmup, 12xflying 30m sprints.  Preventive routine, Core (Static or Dynamic), cooldown.  Elevate legs.

FRIDAY: Recovery Run 3-7miles, depending on training group.  Good stretch.

SATURDAY: 8x400m on grass.  Rest time is one-half work time.  (If you want to get together for this one, it is probably helpful to have teammates.)

SUNDAY:  Rest or Maintenance Miles: 3-7, depending on training group.  Just keep in mind what mileage goals were for the week.