Ran a 4:20 1600m last year off of about 30-40 MPW. My goal is 4:10 for this track season. A typical training week would have looked like this in the past.
M: 10x400m 65-66
T: 15 min tempo run 5:40 pace
W: Easy 6
T: 600m-1000m @ 2 mile
F: Easy 6
S: Easy 4-8
S: Off
Critique this plan with a new, optimized training week
You really ran 4:20 off of this training? 15 minutes at 5:40 pace was your tempo?
If so, you have a lot of potential. Do you want a plan for off season / base or in season? The above plan looks like an in-season week
That is an in season week. I also didn't really do much base last season. My base was like 30 MPW of only easy runs. I am building to 70-75MPW with a 15 mile long run right now. I would like a training week for base phase and in season.
Thanks for believing in me!
Bump
10 seconds??
dude maybe try breaking 4 minute first, skipper.
What you are doing is fine. Add in morning runs and a weekend long run.