will this training get my 5:48 mile time to 5:00 and my 2:27 800 time down to 2:10 in 6 months?
Saturday- 8 x 100 or 150m full out with walk back recovery, 4 x 200 full out with 200 recovery jog, hill repeats, 5 to 10 mile jog.
Sunday- Weight training
Tuesday- 8 x 200 full out with 200m walk back recovery, hill session, 5 mile jog.
Monday- 16 x 400 with 45-70 second rest, 10-12 mile jog.
Wednesday- 4x1600 at 5k speed with 200 recovery jog, 6 to 8 mile run, circuit training.
Thursday- 10 mile run, 5k pace sessions (20 x 200 30 sec rest, 16 x 400m 45 sec rest, 8 x 800m 90 sec rest, 5 x 1000m 3 min rest,4 x 1600m 3 min rest.
Friday- 4 to 5 800m at 1600 pace 2-3 minute recovery
I'm using this to train for the 1600 and 800. I'm 16 and my times are 2:28 800 and 5:48 mile