I'll be running at a big meet after my season ends in a about a month and am getting my training plan ready. This is based off of what has worked in the past and what hasn't, but I'd still like some input. I'll be running the 3200 if that helps. Each week is a little different but each looks similar to this.
M - recovery
T - VO2 max workout like 5-6 x 1000m at 3200m pace with 2:30 rest
W - easy
T - 4-6 mile threshold run. Either 4 miles at 5k pace + 30s, or 6 miles at 5k pace + 35s
F - easy
S - Something short and fast like 12 x 200m in 30 with slow 200m jog rest
S - long run
The VO2 max workout is really the only HARD workout. The threshold run and 200s are more relaxed. I've tried hard 400 repeats before, and it seemed to tire me out more than actually help me, so now I just do 200s to work on speed/economy.
What do you think?