I know this will get some bad comments...but at the moment I only have about 30-40min a day to train. The reasons for this are kid/family related. How can I max this time into a somewhat resptectable road mile and a few track 1500s. Thanks. 41 yr/male.
3 hard days a week (short/long intervals/tempo).
3-4 easy runs and some strides.
It's definitely doable. Go to the track nearly every day. I'm almost in the same situation. I do a lot of intervals. I'd forget easy running. Do either intervals or tempo or hard/time trial. If you start to get beat up, just take a day off. it depends on your background. I come from a sprinter background. I'm used to intervals every day. If you come from a distance background, you'll have to do more tempo stuff. You could do some hard trail runs too. Forty minutes really is an eternity on the track.
Yeah you can definitely fit in some solid tempos and fartleks for more endurance work. Even find a hill close by and just go up and down it.
If a track isn't close by you can do intervals based on time. Like 5X3min instead of 5X800m for example.
If you have a strong base background and are used to 50min+ daily or whatever, it might be wise to take the Bernard Lagat approach and just do everything faster. Say your current easy pace is 7:30, just make your "easy" pace 7:00-7:15 and just get it in the time you have
It'd take a little while to adapt, but it is doable.
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