My coach made me do the following workouts:
mon: 4 easy 60m, 4 full sprint 60m, 4 easy, 4 full sprint+upperbody strength
t:6-9*150m 90% effort. 19-20 sek. rec walk back. every 3*150m 5 min rec
w:20*70m steep uphill running. walk back rec. 85-90% effort
t:6*600m medium pace. maybe around 2 mins. rec 2 mins.
The next days to monday are not organized training.
Friday is easy. saturday maybe som 8*80m on the track+some leg strength in the gym.
Sun:rest