Thoughts on the following training regime for a 800M/1500M athlete:

High School Running Distance

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6 years ago 03/09/2019 4:26pm EST

Assume that this training is done during the last 5 weeks before a 3 week tapering period.

M Speed Endurance (ie 6x150M with 4-minute recovery) + Recovery Run

T 3K Pace Intervals

W 800M Pace Intervals

T Recovery Run

F Race

S Max Velocity Speedwork (ie 10x30M with 3-minute recovery) + Recovery Run

S 1500M Pace Intervals

M Hill Sprints + Recovery Run

T Tempo Run

W 800M Pace Intervals

T Recovery Run

F Race

S Max Velocity Speedwork + Recovery Run

S 1500M Pace Intervals

M Recovery Run

T Race

W 3K Pace Intervals

T Speed Endurance + Recovery Run

F 800M Pace Intervals

S Max Velocity Speedwork + Recovery Run

S 1500M Pace Intervals

M Hill Sprints + Recovery Run

T Tempo Run

W 800M Pace Intervals

T Recovery Run

F Race

S Max Velocity Speedwork + Recovery Run

S 1500M Pace Intervals

M Speed Endurance + Recovery Run

T 3K Pace Intervals

W 800M Pace Intervals

T Recovery Run

F Race

S Max Velocity Speedwork + Recovery Run

S 1500M Pace Intervals

6 years ago 03/09/2019 4:30pm EST

re: Sub 4:10 Mile

I am guessing you have read Daniels

6 years ago 03/10/2019 4:22pm EDT

re: Sub 4:10 Mile

Wayyyy too much intensity. With that schedule you're certain to get injured, and you're heavily neglecting your aerobic system, which accounts for 84% of the energy you use in a 1500. I would recommend something like this:

M: Easy run, not recovery but no faster than 80% of 5k pace

T: 5k/10k/tempo workout, this can be a VO2 max workout, CV, or LT (I wouldn't recommend MP at this time of year)

W: Recovery day, either a short run or crosstrain

T: Pre-meet day, a shorter easy run + strides, accelerations, fly-ins, and a short cooldown

F: Race or speed (800 pace or faster)

S: Long run

S: 1500 pace intervals

You still get plenty of intensity, but you have a much lower risk of injury.

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