You build half your base to gain some endurence, then spend most of your time on speed and strength. Quality workouts for as long as you can handle, adding little by little, then you finish up with a strong push, bringing the base building phase back into effect so that its still there when you need it on race day.
http://www.rappstar.com/pdf/StrengthTrainingEnduranceAthletes.pdf
Push yourself but remember that there's more to life then training. Its about experiencing new things, even the best runner in the world wont have a Nike contract without personality!
Lift
Bench bells 4x8 50, 55, 55, 55
One arm hang clean and jerk (kettle bell lift) 3x8 37.5, 37.5, 37.5
Lawnmower 2x8 60,60
Lat pull down 2x6 120, 120
Standing shoulder row 2x8 45, 45
2 leg box hop (2') 3x10
Single leg box hop (1.5') 2x10
Skater box hop 2x10
1 mile treadmill run
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