800/1600m Training

Train like a 5k runner over the winter, and then go back to training like a half miler/miler. You will see large improvements in your performances over the shorter distances and longer distances by doing this.

I would suggest running slightly more, but not a lot more. I'd probably suggest something like this.

Monday 4 miles

Tuesday 3 miles of speed

Wednesday 4 miles

Thursday 3 miles of tempo

Friday Rest

Saturday 3 miles easy; 3 miles of work or race

Sunday 8 miles

This would put you at around 30 miles per week because you need to run a 5-10 minute WU and CD before and after your workouts (about a mile each). Also do 4 strides before starting.

Speed workouts:

12x400m (1')

6x800m (1'-2')

5 x 1k (1:30'-3')

3 x 1 mile (2'-3)

Tempo workouts

3 x 1 mile tempo (30s)

2 x 8 mins tempo (1')

3 mile tempo

If aren't racing on Saturday you can run easy or do a session. I'd probably recommend hills.

Short hills ~30s

Medium hills 1-2 mins

Long hills up to 3 mins

Good luck

You re lacking of endurance

Straight from an 1.46 /3.41.0 guy

1; 400s w200jog 800pace +15-10sec per lap

2; 800 s with 400jog you should do 2,40 and down

You should run the 200s 80-90s and 400 s jogs 2;5min

Last reps all ou others controlled, you can tackle some 200s at the and of these w. 200jog

3; long run with tempo

8-10 miles 4-5miles progression tempo at 3k pace +1min per mile last mile or so at 10pace

Other days 4-5 mile jogs acelerations onece per week and. A day off

Former coach of ine did that obviously faster and more and medalled at europeans and made it to the olympic finals, won races over Ovett,Viren and Walker

He did run 3.36