Meant to post here, accidentally posted on main board ahaha!
Hi guys! I'm a 15 year old 800/1500 runner who's Aussie track season just finished.
As the title suggest, I really want to run 1:55 by October this year. I finish the season with PBs of
400:54
800:1:59.9 (Ran 2:00-2:02 at least 5 times this season, ran last race today, 2:00mid)
1000:2:39
1500: 4:10
3000: 9:23
5000 17:23
9km(incredibly hilly): 33:56
I'm really motivated, and my aim is to retain my state title over the 8. (My state champs are in October and one of the first meets of the season). However over the course of the 6 month track season, 2 boys have posted quicker times than me, 1:57high and a 1:58low. I figure that to win I'll need to run at least a 1:55 by october. So let's run, help me create my winter program?
An average track season week looks like this:
Monday:Treadmill: 12x20sec at 22km/h w/10 sec recovery
Tuesday: Speed endurance training. Sessions include
6x400 @ 63 off a two minute cycle
5x1k @ 3:05 off 4 minute cycle
1200-800-400-400-5x200 pyramid
3-5k winds prints
(Note these sessions are with coach and training group, cannot be changed)
Wednesday: Easy run 4k
Thursday: 4x400 @57-58 with 5min recovered RU
Friday:Off
Saturday:Aerobic power workout, 3-6k, finish with 10x100 (Run with group)
Sunday: 9k @ 3:50 avg.
This was my program over the last 6 weeks of track and led to my sub two. Looking back, the thing I would do differently would be include strides more often and include strength (did not do any strength at all over the last 3 months of track Idk why)
Last season I didn't run over winter (played soccer) So I'd really like to know what I can do over winter to improve my 8 (don't care about xc).
If you have any questions please ask, but some guidance or a rough program will be real good, looking to get more 400 speed (will strength training help) and a higher threshold pace. Thank you so much for any input!
TLDR: Help me make a winter training plan that will take me from a 1:59 runner to a 1:55 runner.