800 summer training schedule - HELP?!

Bump!

My PR's are 1:55 and 4:02 (1500), but my times have regressed the past couple of years.

Summer of 800 wrote:

but my times have regressed the past couple of years.

Are you eating enough red meat?

Summer of 800 wrote:

Easy runs

Tempo/fartlek workouts

Tempo intervals (800-mile repeats)

Hill repeats (30 sec - 1 min range)

Short sprints (on track/hill)

Lifts

Long-ish run (no longer than 70 minutes)

M- Fartlek (lots of rest) (Medium Weights)

T- Easy

W- Tempo Repeats + hill reps (Light Weights)

Th- Easy (Heavy Weights)

F- Easy

S- Long Run

Su- Easy

M- Short Tempo + Sprints (Medium Weights)

T- Easy

W- Tempo + Hill Repeats (Light Weights)

Th- Easy (Heavy Weights)

F- Easy

S- Long Run

Su- Easy

This covers pretty much all of that. Light/Medium/Heavy is intensity, not how heavy you should lift. This is just what I would do if I HAD to do those workouts. Good Luck!

Didn't realize long runs were only 70 min. You could do fartleks during the last 15 min or so to make it a little larger of a training stimulus and to make sure you keep it less mid numbing.

NWA's schedule looks pretty good to me. I would say something like this though:

Week A:

M: Fartlek@5k/10k effort + lift

T: Easy + light strides

W: Lactate threshold intervals + lift

Th: Easy + light strides

F: Shorter easy run + short sprints/hills

S: Long + light strides

Su: Off, light jog or xtrain

Week B:

M: Hill repeats@1500 effort + lift

T: Easy + light strides

W: Continuous tempo@slower than LT + lift

Th: Easy + light strides

F: Shorter easy run + short sprints/hills

S: Long + light strides

Su: Off, light jog or xtrain

Workouts should be kept at sort of "threshold" effort, i.e. don't go to the well. If you have to slow down or cut a workout short because you feel bad, do so. Easy runs also should be kept nice and chill. For the short sprints day, I'd recommend doing a few laps of jog-the-bend, stride-the-straight to flush out any lactic, then just some 60-80m accelerations, 40-60m fly-ins, and/or 40-60m hard hill repeats. Everything should be done with plenty of rest (I recommend a slow walk back, really take your time you're not in a rush). Mix it up depending on how you feel, and I wouldn't worry about actually measuring out these distances. Just estimate, it's not too hard and doesn't need to be exact.

Not OP but thanks for the posts here so far.

Would it be beneficial to time trial 600m/1000m in the fall, or better to not race until indoor?

bump

I'd recommend an over-distance trial just because it will say more about your fitness and what you can work on.

Some really awesome suggestions guys. I plan to start summer training in two weeks. What kind of a mileage buildup should I do prior to implementing workouts? Like a week, 2 weeks, 4 weeks of easy running?