1:56.96 in june, 1:24.5 last week in the 600, can I break 1:54 this June?

Yep shouldn't be an issue. I would increase your volume slightly. I had 2 guys TT 600m in November and they ran 1:49.78 and 1:50.05 by March and April. Their 400m pbs are 48.27 and 51.1. If you are not super fast you need to be strong. Good luck!

Thank you! By volume do you mean reps in workouts, maintenance run lengths, or distances in workouts? I'd like to throw some more 600s in my workouts.

Yea our guys tend to like at this time of year here in Australia 1k efforts and we still do threshold running. We are only on the track 1×per week with +Hill session+ session on grass. Looking at your sessions they are a little more intensive than we would do right now. 25 miles a week is only 40k and not very much. With sessions on Tuesday, Thursday, and Saturday they also run 7-9 miles on Wednesday and 9-12 miles on Sunday. Easy 35 min on Monday Friday off.

Usually people have goals that are too high, but you have a reasonable shot.

1:53.x is pretty fast, so there's no guarantee, but assuming you are in the right race on a good track with decent weather in the spring, yes, you just might do it.

I would try to work in a longer interval workout every week. 51 is enough speed to run 1:54, but 16:29 is not terribly fast. It doesn’t even have to be a tough workout, nor does it have to replace your other workouts. Try adding in 4x800m in 2:45 with 1 minute rest in your weekly program and build it up to 6-10x800m. You should be running these slower than 10k pace, they will help you develop your aerobic side.

Here is our first race of the season for a little motivation we place 1st, 3rd 6th and 7th

I'm going to try to do that. A few interesting caveats that will form in my training are as follows:

1) I have championship season for Indoor first week of February. That's why my training is already at a high intensity. Even though I want to run the time in June, I have to peak once before then.

2) I am racing the 400m at Newbalance Nationals in March. As of right now, I qualified for the 400m through the 600m. My goal is to run a fast 1k this weekend to get the 800 qualifier so I can make sure I don't lose any specific training for the 800.

I'd be concerned about lowering my 400 speed. Look at 400 workouts and try to implement some of those. Your 800 time will be more tied into your 400 than any 5k you run. It looks to me like you could be a very good 1500m runner. 48.6/1:53hs. 46.8/1:46 coll

I had a runner with very similar times as you (1:56 high the previous summer, 51.? In the 400)and he was able to hit 1:54 by April. But he focused more on the 1000 during indoor.

It's a very reasonable goal.

I would really like to run the 1500m, my coach just wants me doing some more 600s. I'm going to put some some efforts in in the next week and in outdoor. I ran 4:27 freshman year, which is irrelevant but that's the last time I ran it.

I'll be training for the 400 in March as of right now, so that will be good.

I got a lot of 600 speed in during the beginning of this season. I'm going to be racing some longer distances for the next month now to get my speed endurance moving.

I like those 3 workouts. Maybe add some 4x 60 buildups to top speed? And weights on the off track days. High reps lower weights. 3 sets @ 30-45 secs. 30 sec rest. Look up plyo exercises instead of doing leg weights. We need you to be comfortable coming thru the 400 in 54 or less

I started doing 2 days a week lifting this week. I'm doing a bit less reps than the 1500/3000 guys I train with, but much higher weight.

1:22.5 600m indoors is equivalent to 1:54 800m outdoors, according to the IAAF points table, though that may be inaccurate and you were running a time trial, not a race. You have a good shot at it outdoors. I'd think that adding some quicker sessions for speed development would help. The fastest you are going is 56 400m pace on the 200s and 55 pace on the 300s. 27s and eventually 26s for 200s should help, or max 150s on walking rest. You could also build into faster sprints, such as a 200 with 1st 50m build, 100 fast, 50m float. Adding some mid-range tempos of 4M once every couple weeks or 3x1M-1 1/2 M on half a mile jog would help with the endurance.

I'm planning on throwing some tempos in. My runs are usually like 6-7 miles, first mile 7:30, then 5 miles starting at 6:30 down to 6:00 then last mile 7:30.

As we get closer to June I'll likely be doing 4x200 with like 3 minute rest. I did that and hit mostly 25s and a 24. That's the only workout I've ever done in spikes. I definitely need to get my 300s down in time.