Hello everyone,
I have been training for the 600 recently, and here is what I have done this week. My weeks during HS track season will look similar to this while training for the 800, with a couple of tweaks. Any help would be appreciated:
Monday: Warmup + Speed Drills + 2x500 in 1:19, 1:20 w/2:30 min rest in between, full recovery, 4x150 in 19, 19, 21, 20 w/1:30 rest, Cooldown
Tuesday: Warmup + 5 mi easy run + Coldown
Wednesday: Warmup + Speed Drills + 2x (3x 200) in 27.7, 28.4, 27.9, 28, 29, 28 w/ 8 min between sets and 1min between reps + Cooldown + Pushup/Squat/Back series + Planks
Thursday: 1.5 mi easy, 6x 20s all out hill sprints walking back, 1.5 mi easy + Cooldown + Ab series + Jump rope series
Friday: Warmup + 20 min Threshold @ 6:40 pace + Cooldown + Planks
Saturday: Warmup + 1200+1000+800 increasing speed per 400 in 4:20,3:20,2:39 w/ 4.5 min rest + Cooldown + Glute Strengthening + Jump Rope
Sunday- Rest
Predict my fitness for a 600 the 13th of February doing something similar for the next 2 weeks. I ran a 1:28.2 2 weeks ago with my training restricted to 3x a week (approx. 5 MPW) before the competition because of a knee injury.