I’m training for the 1500. Typical week looks like:
Monday: easy run w/ short hill strides & plyos
Tuesday/Friday: workouts & lift
Wednesday/Saturday: easy
Thursday: same as Monday but 150s instead of hills
I’m interested in implementing 30m flys into my training and trying to figure out how to fit in.
Fly 30s don't have a big impact on the rest of your workouts, but it's important that you do them with fresh legs. You could tear a hamstring if you're sore from a previous workout.
I think the easiest implementation would be to replace your hill sprints with the fly 30s every other week, or under some periodized scheme.
Just do them as part of your warm up 2-3 times a week it won't take anything away from the workout
A distance runner does a 30 fly at the same pace they run a quarter mile all out.