Thanks for the advices. I will add some tempo runs.
I think you overestimates my endurance :)
I did 4x1000m with 4,5,6 minutes recovery in 3.10-3.12-3.14-3.05 just recently
3x600m at 1.30 with just 3 min rec will also be very hard if not impossible at this moment.
I have the feeling now that I am in worse shape than expected ;)
what I do now:
m:5x800m @2.30 3 min rec.
t:30-50min easy
w:8x100m hill/flat 95% sprint, 5min rec
t:30-50min easy
f:2x(5x300m)1,2,3,4 rec, 5min set rec (48-47-46-45-44)*
s:30-50min easy
s:30easy+6x7 sec steep hill sprints
m:4x1000m 4,5,6 min rec 3.10-3.12-3.14-3.05*
t:30-50min easy
w:short speed endurance: 3x6x60m 1,3 min rec, 5 min set rec
t:30-50min easy
f:2x600=1’47”+2x600=1’44”+2x600=1’38” rest= 3’/6’=(6x600)*
s:30-50min easy
s:3x7 min tempo run, 1 min rest
Easy week. Not yet decided completely
m:30-50e
t:30e+6x7sek hill sprints
w:20 min tempo fast
t:30-50e
f:3x300x 3 sets (e.g.:48”+46”+44”) rest 2’+3’ and 5’*
s:30-50e
s:30e+6x7sek hill sprints
*sessions following the progression outlined in Gianni ghidinis document.
Feel free to comment. Do I lack endurance based on my times?