I'm a Junior in highschool who runs a 2:27 800 and a 5:48 1600. I'm going to use this 6 week endurance plan and then switch to a 4 month workout tailored to my events. heres my endurance plan. is it good?
Day 1: Long run 45 to 90 minutes at what coach Jenny Spangler calls "a slight level of discomfort," or a moderate effort
Day 2: Rest, cross-train, or do a short, easy run
Day 3: Run 20 to 60 minutes at a moderate effort
Day 4: Long fartlek 3 or 4 3-minute surges at a 10-K to 10-mile effort, with 3 minutes easy running between fast segments
Day 5: 5 x 400m repeats
Day 6: Hills 45 to 60 seconds at a hard effort; start with 4 repeats, build to 8 to 10; walk or jog downhill between repeats
Day 7: Rest
Day 8: Long run 45 to 90 minutes at an easy, conversational pace
Day 9: 45 to 90 minute run
Day 10: Run 20 to 60 minutes at a moderate effort
Day 11: Short fartlek 10 to 15 minutes of 30-second to 2-minute bursts at a hard effort; recovery is equal to the duration of each fast segment
Day 12: Rest
Day 13: Run 20 to 60 minutes at a moderate effort
Day 14: Long tempo (or race): 20 to 40 minutes at half-marathon to marathon effort; 5-K or 10-K at a brisk but controlled pace