Winter 1500m training

That looks really good to me. Maybe swap the mile repeats with an off-track fartlek every few weeks. And perhaps 4-8x100m strides cutting down from 3k-800 pace once or twice per week. These can be off-track.

Do you lift weights?

MassMilerM wrote:

will be looking to run a few indoor races in January, this is my training for the next two months

1500m PB is 3:56

Mon- 4 miles + 8 miles

Tue- 20 x 200m hills

Wed- 12 miles

Thur- 6 mile threshold + sprints

Fri- 10 miles + 4 miles

Sat- 5 x mile (90 sec rest) @10k pace + 4 x 200m

Sun- 18 miles

will add in 1500/3k paced workouts in a while

Any improvements I could make?

Looks very good.

1) Add strides on the days before workouts (Wed, Fri) AND to the long run. These should be quick, relaxed running with no effort and enough recovery. Take the free speed.

2) Other idea for Sat - 7-8x1k @10k, 200m rest (60-75s)

3) Make sure the long run and tempo are over hilly terrain (rolling hills).

4) If you don't have rolling hills in your proximity, do 2 strength sessions instead with squats (can be half-squats), deadlifts and lunges.

5) Add a 30-40 min swim on some of the days with no double or strength training.

For more info, and individualization based on fast-twitch/slow-twitch, we would need more info, like PRs from 400-10k.

I do strides after one easy run and short hill sprints after another easy run. I also have 1-2 weight sessions a week with the main focus on heavy weights for squats, lunges, deadlifts.

Have ran 53.2 for 400m during training and haven’t ran 10k but have ran 5k in 15:22 at the start of a training block

Looks good.

I would vary the length of the hills a bit each week, so that over the course of the training block you're doing intervals ranging from 30 seconds to 2+ minutes. Also might help to do them on different hills, with different inclines.

In the earlier weeks (let's say roughly the first half) consider splitting up the Wednesday run into doubles and doing a 90 minute progression run by feel on Thursday. Run the first 30-45 minutes at an easy pace, and then gradually work it down to around marathon pace by the end. (For you, roughly 6:00 mile pace)

MassMilerM wrote:

will be looking to run a few indoor races in January, this is my training for the next two months

1500m PB is 3:56

Mon- 4 miles + 8 miles

Tue- 20 x 200m hills

Wed- 12 miles

Thur- 6 mile threshold + sprints

Fri- 10 miles + 4 miles

Sat- 5 x mile (90 sec rest) @10k pace + 4 x 200m

Sun- 18 miles

will add in 1500/3k paced workouts in a while

Any improvements I could make?

This looks like a similar week I give one of my athletes minus the hill repeats. We would choose a hilly route and surge the hills. I'm splitting hairs though. This looks pretty good.