Hey so for my HS Senior season I'm trying to focus more on the 1600m and want to run low 4:20's.
PRs:
800m-1:58.9
1600m-4:42
5k-16:34
Judging from my PRs, I'm lacking on the endurance/stamina side so I was thinking of replacing the normal track workouts such as 6-8x200 @ 28-30s w/ 200m jog recovery and 8x400 @ 65-68s w/ 2 min rest
I've never really done longer workouts and anytime I've had any, they've been way too fast like 6x1000m @ 3:00 w/ 3 min rest which I don't think is helpful for helping me maintain pace in a 1600m, which is why I'm thinking of focusing on longer, threshold work at slower paces with less recovery such as 6x1000m @ 3:30 w/ 200m jog recovery or 20-40 min tempos @ 5:30-6:15 pace.
History:
I've been running 40-50 mpw with a 11 mile long run but have recently jumped up to ~70mpw (no injury issues or excessive fatigue so far) with a 15 mile long run. Now that the season is starting I'm thinking of keeping the long run, splitting up my daily runs into doubles such as 65 min (easy or recovery ranging from 6:40-7:30) and 35 min (recovery ranging from 7:00-8:00) while having 2 stamina targeted workouts (like the ones above) and maybe throwing in some 4x200m repeats @ 800-1600 pace at the end of the workouts or hill sprints/strides after normal runs to maintain speed.
I guess I'm just wondering if adding mileage and shifting my workouts to being longer, more threshold focused will help me in the races longer than 800m without costing too much speed.
Also, should I ditch the 35 minute doubles cause I don't feel they're hurting me but others might say they're excessive.
Any advice is welcome.