This is a tentative plan for a senior high school 800 meter runner in a 13 week season. I'll take any critique, positive or negative.
There are two workouts a week: a shorter "specific speed" workout and a longer "specific endurance" workout. Also included is a weekly "speed maintenance" workout and weekly mileage goals. I didn't include any ancillary trianing, since I'm not sure what the kids will be able to handle yet.
“Specific Speed Workouts”
Week 1: 3x4x200 (cut-down sets starting at current mile pace)
Week 2: 4x4x200 Mile Pace (cut-down sets starting at current mile pace- 200m jog R/ 3min sets)
Week 3: 3x3x300 Mile Pace (cut-down sets starting at current mile pace- 200m jog R/ 3min sets)
Week 4: 3x3x400 Mile Pace (cut-down sets starting at current mile pace- 200m jog R/ 3 min sets)
Week 5: 4x(400-300-200) Mile-800 pace
Week 6: 8x200 (800/1600m- 800/400 pace-200 m slow jog R)
Week 7: 5x300 (800/1600m-800/400 pace- 300m slow jog R)
Week 8: 4x400 (800/1600m- 800/400 pace- 400m slow jog R)
Week 9: 6x150 cut-downs (800m -400 pace- 250 meter R) (big meet this week)
Week 10: 600-2x300-4x150 (mile goal pace, 800 goal pace, 400 goal pace)
Week 11: 350-300-250-200 (Fast= slow jog R)
Week 12: 6x80-150-300-150-4x80 (Fast-800 goal pace-Fast)
Week 13: 4x200 cut-down (four days out from state meet)
“Specific Endurance Workouts”
Week 1: 4x1 mile LT
Week 2: 4 mile LT pace
Week 3: 4 x 1mile Cut-downs
Week 4: 4 mile Progression Run
Week 5: 2x2 miles @ Lt/10k pace
Week 6: 1600-1200-1000-800-400-200 (10k-1600 pace)
Week 7: 6x1000 (10k-3k/mile pace; 3 min R)
Week 8: 5x1000 (5k-3k/milw pace; 2:30 min R)
Week 9: 3 mile Progression Run (big meet this week)
Week 10: 4x800 (5k-mile pace- 400 jog R)
Week 11: 3x800 (3k-mile/800 pace- 400 jog R)
Week 12: Add min 5min LT at the end of an easy run
Week 13: NA (week of state)
“Speed Maintenance”
Wk 1: 5x50mHills
Wk 2: 6x50mHills
Wk 3: 7x50mHills
Wk 4: 8x50mHills
Wk 5: 9x50mHills
Wk 6: 8x60m (1/2 hills, ½ flat)
Wk 7: 7x60m (1/2 hills, ½ flat)
Wk 8: 6x60m (1/2 hills, ½ flat)
Wk 9: 5x60m (1/2 hills, ½ flat)
Wk 10: 4x60m (1/2 hills, ½ flat)
Wk 11: 3x60m Hills
Wk 12: 2x60m Hills
Wk 13: NA
Weekly Mileage (soft, dirt trails; often rolling hills; all easy running by feel):
Wk 1: 40
Wk 2: 42
Wk 3: 45
Wk 4: 47
Wk 5: 49
Wk 6: 50
Wk 7: 52
Wk 8: 47
Wk 9: 40
Wk 10: 45
Wk 11: 42
Wk 12: 40
Wk 13: 30