This season is about two weeks in, and I've already made massive improvements since my last year's track season.
My Current PR's are:
1600: 4:45.6
800: 2:14.0 (I've never run a fresh 800, this was my PR after the mile PR listed above.
3200: 10:15.40
400m: 56.5
My season has about 1.5 months left. For the past three weeks, I've been consistently at 35/40 MPW, with last week being a little lower to account for my invitational and other problems.
This is my typical schedule:
Sunday --> Easy Run between 5-6 Miles at around 7:30 Pace
Monday --> Interval Session going up to 3 Miles or so. These are focused around distance and endurance style running.
Tuesday --> Interval Session up to 2.5 miles. These are focused more around speed, not so much speed endurance. There is more rest, and these are done around mile race pace or less.
Wednesday --> Easy Run, typically around 7.5 miles, done between 6:30-7:00 pace depending on how hard the previous two days were. The alternate is simply 1 hour of running at the same pace.
Thursday --> Meet Day, I typically run the 16/32 double along with a 4x4 at the end just for the sake of it. I typically have a 20 minute jogging warmup which is about 2.5 miles. I also run after my events (after stretching) for about 30 minutes and cover 3.5-4 miles in that time based on how I'm feeling.
Friday --> Easy Run, 45-60 minutes, 6:30-7:00 pace.
Saturday --> 70 min run between 6:40-7:10 pace. 2 hour gym sesssion.
I do a different 10 minute core routine every night. The core cycle repeats every two weeks
What kind of training should I incoroporate on the weekends? I've been debating two a days for the weekends. Any workout suggestions would also be appreciated, or what kind of mpw I should be hitting.
My goals for the season:
4:35-4:40 or less for the mile.
2:10 or less for the 800.
56 or less for the 400.
And finally, my biggest goal: under 10:00 for the 3200m