My coach has us on a workout circuit for the approaching outdoor season and I was wondering if my workouts sound good or should be altered in some way to help. I trust my coach but she is mainly good at coaching for the 3200m and not known so much for the 800m. My coach also said she is open to just about any new workout as long as it has a solid reason behind it and it doesn't run the risk of injury before the meets start. My workouts are on a 2 week rotation
Week 1:
Monday: Weights and mobility exercises, 4 miles @ 6:50 - 7:20, 6x300m with 8 hurdles @ 800m pace
Tuesday: 10 min @ 7:20, 4 or 5x1000m @ 3:20 with 200m rest jog, 10 min @ 7:20
Wednesday: Weights and mobility exercises, 4 miles @ 6:50 - 7:20, 6x300m with 8 hurdles @ 800m pace
Thursday: 10 min @ 7:20, 10 min @ 5:40, 1 min rest jog, 10 min @ 5:40, 1 min rest jog, 600m @ 1:40, 200m rest jog, 400m @ 66 seconds, 200m rest jog, 200m @ 33 seconds, 10 min @ 7:20
Friday: Weights and mobility exercises, 4 miles @ 6:50 - 7:20, 6x300m with 8 hurdles @ 800m pace
Saturday: 7 or 8 miles @ 7:00
Sunday: rest
Week 2:
Monday: Weights and mobility exercises, 4 miles @ 6:50 - 7:20, 6x300m with 8 hurdles @ 800m pace
Tuesday: Normally some sort of time trial or other high speed high intensity workout
Wednesday: Weights and mobility exercises, 4 miles @ 6:50 - 7:20, 6x300m with 8 hurdles @ 800m pace
Thursday: 10 min @ 7:20, 3x200m @ 36 seconds with 200m rest jog, 20 min @ 5:40, 3x200m @ 36 seconds with 200m rest jog, 10 min @ 7:20
Friday: Weights and mobility exercises, 4 miles @ 6:50 - 7:20, 6x300m with 8 hurdles @ 800m pace
Saturday: 7 or 8 miles @ 7:00
The workouts vary a bit from week to week but that is how it generally ends up looking.