I wouldn't do the same workout everyday of the week..
I would set it up something like this
Day 1: Distance Work/Timed Run, choose a distance (if your competition is a 3 mile run, I would say train the 3 mile run) and run it. Record the time you finished the run in, then try to beat that time every week. If you plateau and can't beat the time, then change the distance and restart the timing records.
Day 2: Tension Work/Strongman Day, if you have access to a sled, use it. Go forwards for x amount of yards 5 times, then go backwards 5 times. Try to increase weight on sled every week, if you can't then increase distance or amount of times traveled. After the sled work, if you have access to an X-Vest (or equivalent) then go for a run in it. I would say a 2-3 mile run would be fine, but every week beat one variably (distance, time ran, etc). If you don't have this equipment, then just do the run for Day 5 on this day as well.
Day 3: Rest/Recovery Techniques
Day 4: Speed Work/10 Timed Gassers, keep track of your times and try to improve every week. When you plateau and stop beating your times, lengthen the gasser or add a turn into it.
Day 5: Distance Work/Distance Timed Run, choose an amount of time (I would say thirty minutes to an hour) and run as far as you can. Record the distance you run, and beat that distance every week. When you can't beat the distance anymore, change the time and restart.
Day 6: Muscles/Lifting, hit the gym and do some BENEFICIAL leg workouts. Something like this:
Deadlift Max Effort
Warm up to your three rep max on a deadlift "stance", beat your three rep max every week. After 2-3 weeks switch your stance. (ie, do sumo deadlifts for three weeks, then go into snatch grip deadlifts) If you can't beat your three rep max, immediately start a new stance without waiting the X amount of weeks. (When starting a new stance, work your way up to the three rep max of that particular stance)
Squat
Do three sets of five, and like the deadlift switch to different variants when you fail to beat your previous weeks record/every 2-3 weeks. Rest 3-5 minutes between sets.
Ghetto Glute Ham Raises
Google these, and hopefully you will have access to a real glute ham machine. Hit these hard, they will benefit you greatly in the long run.
Calves
You can hit them however you feel like, just try to use between 3-4 sets of 15-20 reps.
Day 7: Rest/Recovery Techniques
This is of course just an idea, nothing set in stone. It can all be changed and omitted or whatever.
