Monday,Thursday: 4km tempo at 5.25-5.10 min miling, than 2-4x 120to 150 meter sprint with walking the remaining of the lap
Tuesday and Friday: 5x600m (60-90s rec) 1.45-1.38 than 5-10min rec 5x300m in spikes (60-90s) 45-40 sec
Wednesday and Sat.: 30-40 min jogs and a day off
Before racing season cut back the number of the 300 s to 3 or 4 and running them with very sort rest at race pace , and a 15 min rest before them .
Doing this schedule all year around.
What do you think is it good enoug to make a jump from1.49 to 1.47 ?