sub 2:20 and sub 4:50 - will it work?

I have a daughter aaqilah I'm her dad and coach for the last 6 years, she is 15 years old that is also a 800m&1500m runner we from south africa our aim is also to run the 800m in about 2:20 or faster and the 1500m under 4:50.we on a 3 day program 1st day 400m warm up,10-15 min stretching,5 min slow 5min fast 5 min slow no break in between,400m walk,10-15min stretching could be static/dynamic.2nd day rest,3rd day do your warm up & stretching as indicated and do intervals of 4x3 min with 3 min break in between,stretches as indicated above.4th day rest,5th day do warm up&stretches,now do a 20min run,400m walk,cooldown stretches.6th day-rest,7th day do free weights if you do not belong to a gym otherwise I would suggest circuit training at the gym.when were done with the track season we move on to cross country.

Personally, I would invest in a copy of Jack Daniels Running Formulas. One, it is going to give you the science behind what you are trying to accomplish. Two, it is going to provide a more reliable structure to build your training program. I used it as a 55 year old to run 5:16 and 18:02.