What do you make of this plan by Frank Horwill.
Want to run sub 2 minutes 800?
BACKGROUND
At least 12 weeks of 5 runs a week of 4 miles and one run of 8 miles. One of these runs should be relatively faster(Fartlek or track). One other run should be over a hilly course. General strength training should be done every other day, which must include specific legwork.
MARCH
Day 1 Run 8 miles increasing speed every 3 miles.
Day 2 Stride fast-untimed 200m and jog 100 metres (45 secs)
in blocks of four. Jog 400 m (3mins) after each block. Do 4 blocks of 4.
Day 3 Run 6 miles increasing speed every 2 miles.
Day 4 Stride fast un-timed 300m and jog 300m(2mins) x 6.
Day 5 Run 4 miles 20secs/mile slower per 400m than in your
best 1500m per 400m
Day 6 Run up 20m fast and sprint 30m x 15 with walk back
recovery. (Concentrate on good form)
Day 7 REST
Day 8 As for Day 1.
Day 9 Stride fast 400m; jog 400m (3mins) x 8.
Day 10 Run up 20m fast and sprint 40m x 12 with walk back
recovery.
Day 11 As for Day 5.
Day 12 stride fast 500m; walk 100m recovery x 6.
Day 13 REST
Repeat this 14-day cycle.
APRIL
Day 1 Run 10 miles at 7mins/mile.
Day 2 Run up 20m fast and sprint 50m x 10 with walk back.
Day 3 4x200 in 29secs with 100 jog(45secs). Jog 400m and repeat twice more.
Day 4 Run 8 miles at 6:45/mile.
Day 5 Run 8 x 100m full out
Day 6 2x400 in sub 60secs with 100 walk (60 secs). Rest 5 mins and repeat once more.
Day 7 REST
Day 8 Run 10 miles at 6:45/mile.
Day 9 Run 3 x 1k as follows: 1st lap – 68secs, 2nd lap – 64 secs, last 200 – 30 secs. Rest 5 mins after each 1k.
Day 10 Run 6x150 full out into finish line. Slow walk back recovery.
Day 11 Run 6 miles at 6:30/mile.
Day 12 1x534m (two thirds of 800m) in sub 80secs, rest 4
mins. Run 1x267m (one-third of 800m) in sub 40secs. Rest
4mins and repeat.)Add the total time up of the two runs x2. If they come to an average of 115secs – you are
ready to crack 2mins/800m.
Day 13 1x350, 1x300, 1x250,1x200. All at maximum effort with 400-800 jog recovery after each.
Day 14 REST
Repeat this 14-day cycle
MAY
Day 1 Run 10 miles at 6:30/mile.
Day 2 Run up 20m fast and sprint 50m x 12.
Day 3 Run 4 x 800 in 2:08 with 400 jog after each.
Day 4 Run 8 miles in 6:15/mile.
Day 5 Run 1x600 in 90 secs minus. Rest 2mins, run 1x200 in
30secs minus. Jog 10mins and repeat.
Day 6 Run 6 miles, two slow, two steady, two full out.
Day 7 REST
Day 8 Run three laps as follows: 68-64-60, rest 5mins and repeat.
Day 9 Run easy 10 miles.
Day 10 3x4x200 in sub 30secs with 15secs rest. Walk 400 after each set of 4x200.
Day 11 Run at 14 secs/100 for as long as possible. Walk 800.
Run at 15secs/100 for as long as possible. Walk 800. Run at 16secs/100 for as long as possible. Walk 800. Run at 17 secs/100 for as long as possible.
Day 12 Run easy 8 miles.
Day 13 Run up 20m fast and sprint 60m x 8.
Day 14 REST