I'm going to post my high school team's training plan (800/1600 group). I have thick skin, so rip away as you please. Constructive comments would be great, however, as I hope to improve the plan for the upcoming season. Sometimes the author of a plan missed important points that others catch right away.
(Note: this is a general plan for a senior runner; everything will adjusted according to training age, etc. All of my athletes will be coming straight off of a basketball season. From week 3-13 1 400, 800, 1600 or 3200 race will be added along with a 4x400 to address training areas not touched upon in the week's training or to work on areas of lack.)
Week 1:
15x100m hills @ mile effort
4x1 mile ~ LT effort (60-90s Rec) + hills sprints
3xFlying 30's
2xcore
40 MPW
Week 2:
15x150m hills @ mile effort
4x1 mile Cutdown (LT pace ave/60sec R) + 4x30m hill sprints
4xFlying 30's
2xcore
42 MPW
Week 3:
4x4x200 @ mile pace (200 jog rest Reps/400 jog Sets)
2x2 mile LT average (2-2:30 rest) + 4x30m hill sprints
5xFlying 30's
2xcore
45 MPW
Week 4:
4x3x300 Mile pace ave (cut-down sets) 300 jog rest
4 mile Progresion Run + 4x30m hills
5xFlying 30's
2xcore
47 MPW
Week 5: (Transition Week to faster running)
4x(400-300-200) (3 min rest)
5k Time Trial (negative split it, start at LT pace)
4xFlying 30's
2xcore
50 MPW
Week 6:
2x4x200 (800m-->800 goal pace or a little better)
16-12-10-8-6-4 (10k, 5k, 3k, 3k, mile,mile pace)= rest
4x40 hill sprints
2xcore
52 MPW
Week 7:
5x300 (800m-->800 goal pace or a little better)
4x1200m (change of pace intervals; 5k/3k pace average)=rest
4x Flying 30's
2xcore
55 MPW
Week 8:
4x400 (800 pace-->1 sec faster than 800m goal 1st lap)
5x1000 (800m @ 10k pace+200m 3k/mile pace) = rest
4xFlying 30's
2xcore
55MPW
Week 9: (Big race week/recovery week leading to the race)
6x150 Cutdowns (800m -400 pace)
35min E + 10 min LT @ the end
4x40m hills
2xcore
45 MPW
Week 10:
600-2x300-4x150 (mile-800-400 pace) rest enough
4x800 (3200 pace, then cut-down)
2xcore
45 MPW
Week 11:
350-300-250-200 (800/400 pace) 5-6 min rest
3x800 (3k pace, then cut down faster than last week)
2xcore
42 MPW
Week 12:
6x80-150-300-150-4x80 (400-800 goal pace-400)
Add 10 min LT to Easy Run + Light Strides
1xcore
40 MPW
Final Week:
4x150 @ 1600-800 goal pace
Add 5 minutes steady to 45 min run +Light Strides
State Meet