I’m coaching an 18 years old female runner.
Her pr’s are 4:45 1500m, 2:20 800m and 1:04 400m (block start).
Her focus has been on the 1500 so her 800 and especially her 400 time aren’t representative of what she can run at those distances.
She recently told me she wants to take some time to focus a little bit more on the 800m and develop some speed before eventually moving back to the 1500m.
Goals would be 2:12 (and 4:35) but I think getting down to 60:XX for 400m would make everything easier.
Up until now, she has been doing a lot of Ingebrigtsen style threshold work and easy aerobic stuff. She never in her life got injured, and loves to train a lot.
In order to improve her speed we now want to add plyo, sprints, and structured weight training. She is familiar with this type of stuff but it has been rather sporadic and not really structured, on a weekly basis.
I was thinking about something looking like that :
Monday :
AM : warm up + plyo + short sprints + weights
PM : easy 40’ run
Tuesday :
400/800m workout (300s 200s and 100s with lot of rest)
Wednesday :
easy 50’ + plyo + weights
Thursday :
6x5min threshold 2min rest
Friday :
AM : easy 40’ run
PM : warm up + plyo + sprints
Saturday :
hills/1500m pace work with short rest
Sunday :
easy 70min run
What do you think about that ? Is it enough mileage ? How would you structure the week ?
The point I’m a bit worried about is incorporating sprints, weight and plyo, and their place in the training week because I don’t really have experience combining this type of stuff with aerobic training.
Any advice from someone with more experience would be appreciated !