I want to go sub 2:20 in the 800m and sub 4:50 in the 1500m in the year 2013. I have devised a training plan which I will do after 2012 finishes. I will use this thread for advice and (hopefully constructive!) critisism in order to help me achieve these goals. (btw i am currently 15)
Current PB's 800m: 2:28
1500m:5:11
These times aren't a good indicator tbh, the 800m was on my own into a wind and the 1500m was the worst race tactically I've ever done.
LE PLAN
Sunday: A Club run - we alternate 4*1 mile intervals and a hill workout each week.
p.m: Weights
Monday: 7k easy, with the middle 1600m being fast strides of 40 secs on, 60 secs off.
Tuesday: Club - longer intervals, typically 600 - 1200m each time with maybe 7 or 8 reps, or a grass whistle workout.
Wednesday: 3 mile tempo at 6:20 - 6:30 pace
Thursday: Club - horter intervals of 300-500m and about 6 reps
pm: Weights
Friday: 9.5k easy with the middle 1600m the same as monday
Saturday: A hill workout, finishing with 4*150m on the track.
Total milege: 40mpw, or 64 kpw
Thanks for any replies.