Here is my training from last year
Week 1: 11-13-17 to 11-19-17
Mon-8-10x150m. 105-110% of Race pace. 2-3 min rec. (400-800m pace) 19.5 per 150m
Tues-40min easy run
Wed-8x200m @ 100% of race pace. 60-90 sec rec. (800m pace) 28.75 per 200m
Thurs-40min easy run
Fri-2x(300-400-300m) @ 90-100% 4-5min recovery + 10min rec (800m pace) 43.1 for 300m. 57.5 for 400m
Sat-45min progression run
Sun-Rest
Week 2: 11-20-17 to 11-26-17
Mon-4x300m @ 90-100% 5-10min recovery. 43.1 for 300m
Tues-40min easy run
Wed-8x200m @ 100% of race pace. 60-90 sec rec. (800m pace) 28.75 per
Thurs-40min easy run
Fri-2x(300-600-300)4-5min recovery + 10min rec 43.1 for 300m. 1:30 for 600m
Sat-45min progresion run
Sun-Rest
Week 3: 11-27-17 to 12-3-17
Mon-4x400m 10-15 min rest at 56/57
Tues-40min easy run
Wed-4x200m @ 28.7. 15 sec rest
Thurs-40min easy run
Fri-2x(400m at 57, 200m jog, 200m at 28.75) Rest 5-10 min between sets
Sat-45min progression run
Sun-Rest
Week 4: 12-4-17 to 12-10-17
Mon-3x500@ 72 (7-8 mins)
Tues-40min easy run
Wed-95% effort 600m full recovery, 95% effort 400m, full recovery, then 4x200m at 28.7. 15 sec recovery
Thurs-40min easy run
Fri-2x600m @ 100% of 800m race pace (1:26) with full recovery (could be 20-30min) T
Sat-45min progression run
Sun-Rest
For the other 8ish weeks of the season, I was doing a version of Sebastion Coe work, with one week being intervals at 5k/3k/1500 pace and the other week being intervals at 1500/800/400 pace. I'd repeat this two week cycle 4 times.
I ran a 1:57 in the 800m with these times. Trained through the whole summer, took two weeks for recovery, and have been training 8 weeks so far. Two workouts a week. One is a tempo one is similar to a workout like this: 800 in 2:30 30 second rest, 300 at 3k pace, 800 in 2:30, 2 min rest, 600 in 1:38, 100m jog, 300m at 3k pace, jog 400m rest, 600 in 1:38, 100m jog, 300 at mile pace, 30 sec rest, 150 at 800 pace, same thing again, 100m downhill strides
Two 50-60min runs. 1 cross training day.
So far, I've been running horribly. 2:54 1000m and 1:28 600 in my time trials.
What is going on?