I need help figuring out my training I need to be in very good 800 and mile shape by the end of the year. I want to build up to 55 a week which wouldn’t be the most I’ve done but I would definitely be the most I’ve ever done consistently by quite a bit. I’m currently sitting at 40 and I’m pretty out of shape right now coming back from a injury.
Here’s a general outline of what I’m thinking
Monday- Easy run
Tuesday - Longer Intervals
Wednesday Easy
Thursday Easy
Friday Speed work
Saturday Easy
Sunday Long with moderate-tempo miles in the middle
Longer Interval workouts can vary from things like
6-8xk
10x800
6x1200
5xmi
Speed workouts will be things like
100-400m hill reps + 6x8sec hills
4x(400-300-200) + 8x50m
4x(600, 300, 150) +6x60m
8x300 + 6x150
Then long runs will be probably 11mi with 7 of those cutting down from 6:20-5:45
My goal is to run 1:56 and 4:22
Current 400 speed is 52.8