Hi. Sorry for the delay. Here are a couple answers:
Looks like a good schedule that adheres to some key training principles. However, there are many problem (in my opinion) with of-the-shelf training programs:
1. They don't address recovery techniques, nutrition, supplementation, weight training, drills, plyos, race prep, race technique, etc.
I was lucky to have had a superior opponent to chase and 2+ years to do so. If not for that, I would have never come to realize how many things can make a difference in reaching one's maximum potential.
As it was, I'm sure I missed a lot. That being said, what I did learn required a 500-page training log to capture.
2. They don't account for the individual characteristics of the runner (fast twitch vs. slow twitch, endurance base, etc).
That being said, I think that most runners (not most runners that come here -- I'm talking about the general population) could benefit from almost any well-constructed program. I believe yours fits the bill as an interval-specific program.
Ultimately, if you want to run your absolute best, there are no shortcuts. If you read my article,
http://www.fasterthanforty.com/the-irun-new-balance-mile-no-running-strikes-again/I say, "the real benefit came when I combined the two programs into one."
For me, on a very basic level, this came down to a combination of Snell-like training and Bompa-like strength techniques, adding the benefit of some modern technologies (like the Alter-G) and supplementation.
In my opinion, 80% (arbitrarily large number) of weight loss has to do with diet, not exercise. I was a heavy weekend drinker who ate tons of steak, packaged side dishes (with lots of butter), and cereal (among other no-nos).
Switching from beer, steak, and cereal to fruits, vegetables, steamed chicken/fish, and legumes was VERY HARD at first. Early on, I couldn't go 3 days without breaking the diet. A couple weeks later, I could. A couple weeks after that I could survive through 4 days.
After about 6 weeks, I could make it from Sunday night through Friday afternoon. I always gave myself the weekend off to do what I wanted (and still do). As it turns out, there are actually some physiological benefits to eating this way.
BTW, exercise volume helps, but my volume has dropped by about 5 hours per week and I've managed to maintain my race weight. It just required a few extra dietary tweaks, like taking it a little bit easier on the weekends.
I'll be posting more about this on FasterThanForty.com over time. If your phone plan includes free text messages, you can get free notifications by texting the words follow norunmark to 40404. You can always shut off the notifications by texting off norunmark to 40404.
Cheers & Good Luck!