I am going in to 9th grade and currently my times are:
800: 2:30
1600: 5:36
3200: 12:07
These times are from my previous season of track and i have been training really hard since then in an effort to improve. My workout schedule has been:
Sunday: Optional short run
Monday:
Run 1 hour- 1 hour 15 mins
Tuesday:
Run 12x 400’s at 1:25 pace
10 min barefoot infield cooldown
Wednesday:
Run 2 miles
2 laps cooldown
Thursday:
Run 4x 1600 at 6:00- 6:15 pace
10 min barefoot cooldown
Friday:
45 min run
Saturday:
Run 6x 800 at 3:00 pace
2 laps infield cooldown barefoot
Ideally i would like to have a mile time in the lower fives and a two mile in the lower 11's by the next track season, so how could i do this?
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=5931169#ixzz38bw2opCj