See below a sample week of how 2017 World Championship 1500m Finalist, Johnny Gregorek trained while in college. Johnny came from a low mileage high school program and we slowly increased his mileage over his four years at Columbia. Here is a sample week of his summer training, prior to the start of his sophomore year.
Monday - 9 miles at 6:50 pace
Tuesday - 8 miles at 7:15 pace + 4 x 100m strides
Wednesday - 10 miles at 6:30 pace
Thursday - 8 miles @ 6:22 pace
Friday - 2.5 miles easy – 6 sets of 3 minutes on (xc pace) / 2 minutes easy + 2.5 miles easy
Saturday - 10 miles at 7:15 pace
Sunday - 14 miles at 6:15 pace