So I was trying to develop a training plan for the 2 mile. Since I don't run for any club or school I make my workout by myself. My goal is to get my 2 mile down to a 10:30. yeah its pretty slow but its what I'm aiming for. My current 2 mile time is probably around 11:20 right now. Which is really slow, but that is why I must train to get faster. So any suggestion about this training plan would be very helpful. Also I been doing a okay amount of basing up to this point. Been running pretty consistently for 24 weeks now about 40 miles a week give or take.
Sun- AM: Long run 75-90 min
Mon- AM: work out at the gym
PM: easy 20-30 min + strides
Tue- AM: easy 20-30 min
PM: Work out progression(look below)
Wed- PM: 60 min
Thur-AM: easy 20-30 min easy + strides
PM: VO2 Max workout (look below for detail)
Fri- AM: easy 30-40 or off
PM: easy 30-40 or off
Sat AM: Easy 60 min or steady state 30-45 min or 2 mile
trial about every 2 weeks
Tuesday PM progression is
farklet
6x400 @ 77 w/ 2 min rest
farklet or tempo
8x400 @ 77 w/ 2 min
farklet or tempo
8x400 @ 77 w/ 90 sec
farklet or tempo
10x400 @ 77 w 90 sec
farklet or tempo
8x400 @ 77 w 60 sec
10x400 @ 77 w 60 sec
Friday PM progression is
3x1 mile @ 5:50
4x1 mile @ 5:50
3x1 mile @ 5:45
4x1 mile @ 5:45
3x1 mile @ 5:40
5x1 mile @ 5:40
3x1 mile @ 5:35
4x1 mile @ 5:30
5x1 @ 5:30 with 60 sec rest
3x2k @ 5:30 pace
4x2k @ 5:30 pace