Hi guys im mid25 yo runner, who want progress times on 1 mile-5k. My last start was 4:26 mile, record on 5k 15:29. I want go 4:20/15:00 next year. Im work full time so train quite low mileage, and high quality. What do you think about this training program to follow on winter. 2 quality runs: 8-10k treshold run and 6k tempo + long run around 10 miles. 3 easy days 5-6 miles and one off. Can i still progress on program like this?
Yes, you can progress, but you probably want to be doing some running at or under 1500 pace. That doesn't have to mean hard workouts, though. You can work on top end speed through stuff like flying 40s or just maintain 800/1500 speed by doing some 200-300 meter reps with long rest. I also like incorporating 1500 pace into aerobic workouts by doing stuff like alternating 200 meters at 1500 pace with 600 steady (around marathon pace).
How important are those easy days for progress? Could you reduce to 1 or 2 easy runs and still see progression?
I agree with A.Coach that you need to do some running at or near race pace.
Also, "threshold" and "tempo" can be interpreted different ways. I'm not 100% sure what those workouts would be for you.
I think it's a great program.
Maybee you can add some Speed in the forms of Hill sprints or 200s at the end of your 2 tempo/treshold runs.
Closer to your peak race you might want todo some pace work at race pace.