Great thread.
Here's my training when i ran 3.48 for 1500m and 4.05 for the mile. Please feel free to offer any advice.
M - 6 X 400M (2 MINS) 58,59,60,60,61,62
T - 5M EASY
W - 4 X 1200M (90s) 3.31,3.29,3.29,3.26 + 4X60M SPRINTS.
T - 10M EASY
F - 8 X 200M HILLS
S - 8M EASY
S - 13M EASY.
TOTAL - 50 MILES.
M - 8 X 200M (2MINS) 27,27,27,27,26,27,27,25 + 4X60M SPRINTS.
T - 10M EASY
W - 12 X 400 (45s) AVERAGE 65, LAST ONE 59. + 4X60M SPRINTS.
T - 10M EASY
F - REST
S - 3000M RACE - 8.32 (FRONT RAN)
S - 5M EASY
TOTAL - 38 MILES.
M - 8 X 1 MINUTE ROAD (60s) + 8 X100M HILLS.
T - 10M EASY
W - 6 X 800M (90) 2.18,2.15,2.15,2.14,2.12,2.07.+ 4X60M SPRINTS.
T - 10M EASY
F - REST
S - JOG + 8X100M STRIDES.
S - 5KM ROAD RACE - 15.09.
TOTAL - 37 MILES.
M - 5 X 300M (4 MINS) 40,41,41,41,40.
T - 10M EASY
W- 5 X 1000M (90) 2.52,2.52,2.52,2.52,2.46
T - 10M EASY
F - 16 X 100M HILLS
S - 6KM TEMPO ROAD - 19.52 + 4 X 200M
S - 11M EASY.
TOTAL - 51 MILES.
M - 10 X 300M (60s) AVERAGE- 45. LAST ONE 42
T - 10M EASY
W - 8 X 600M (90) 1.41,1.39,1.40,1.39,1.39,1.38,1.38,1.34. + 4X60M SPRINTS.
T - 2 X 200M (4 MINS) 25.4, 25.0.
F- REST
S - 1500M RACE - 3.56 (FRONT RAN)+ 400m RELAY- 52.0
S - 10M EASY.
TOTAL - 36 MILES.
M - 8 X 200M (200M JOG) AVERAGE 27.5. LAST ONE 25.5
T - 10M EASY
W - 3 X 800M (90s) 400M (3 MINS) 2.15,63 2.14,64 2.15,64
T - 3M + 2 X 200M, 4 X 100M
F- REST
S - 1500M RACE - 3.52
S - 6M EASY.
TOTAL - 30 MILES
M- 7 X 400M (LAP JOG) AVERAGE 62. LAST ONE 60
T - REST
W - 1500M RACE - 3.48
T - 5M EASY
F - 6KM TEMPO - 19.43. + 8 X 100M.
S - 8X 200M HILLS
S - 11M EASY.
TOTAL - 36 MILES.
M - 5 X 300 (4 MINS) 41,40,40,40,39
T - 10M EASY
W - 6 X 250M (150M JOG) 35,35.34.35,35,33.
T - REST
F - 2M JOG - 4X100M
S - 800M RACE - 1.51
S - 10M EASY.
TOTAL - 33 MILES.
M - 5X400 (4 MINS) 59,59,58,59,57.
T - 7M EASY
W - 8 X 200M (100M JOG) AVERAGE 29.5
T - REST
F - 2M JOG + 4 X 100M
S - 1 MILE RACE - 4.05
S - 11M EASY.
TOTAL - 30 MILES.