Fast 800 but slow 5k training for 1600m

A 16:30 + 1:58 should already equal at least a 4:30 mile. I can go sub 4:40 and about 2:00 flat right now with 17:00 type 5K speed but I maintained mileage well through the off-season. Do you drop your mileage a lot for track season? If so, I’d recommend keeping the mileage up, and you could benefit a lot from the longer speed workouts like:

4-5x1000m @ slightly slower than 5K race pace (think about 17 flat pace for you)

8-12x400m at 3200 pace with minimal rest

3-4x 1600 in sub 5:30 with 6-8 minutes rest

4-6x800m in sub 2:30 with 4-5 minutes rest

2-4 mile tempo runs at between 5:30-6:00 pace

Once again take my advice with a grain of salt because we have very similar race times!

1) Consider replacing the doubles with aerobic cross-training (swimming, cycling). It will help develop your aerobic endurance and keep your legs fresh, I think going from low mileage to 70 mpw AND having the doubles might be too much, stick at 60 mpw but hit the workouts hard.

2) Everything makes a lot of sense, but the tempo needs more planning. Tinman calculator gives you 6:05-6:15 min/mi for longer tempos (40 min) and 5:45-5:55 for shorter 20 min tempos (threshold). 5:30 is above your level right now, that's close to your all-out 5k race pace and definitely faster than what you could hold in a 10k. You can also do progressive tempos, but even then you shouldn't get much faster than 5:45, maybe from 6:15-5:40 would be a good progressive tempo.

3) Just do strides after the long run and on each day before the workout days AND add a little speed like the 4x200 or some 20-30s hill reps after the tempo/CV and you will easily keep your speed. The added stamina will make you faster in a 800m as well, I guess you have around 52-52s 400m speed which is enough for 1:55.

Thanks, the advice on the tempos/threshold makes sense especially cause I struggle across the longer distances. Just a curious question regarding the tempos, what are the benefits of the longer tempo vs shorter tempo? If I'm doing a cruise interval/cv workout once a week would I still benefit from doing the shorter tempo also or is the stimulus too similar hence the longer tempo?

What is your 400m? That determines a lot of your headroom for the 800, which right now is by far your strongest event. Better, in HS, to be a 1:53/4:33 than a 1:56/4:28.

I've never raced an open 400m but I've managed to run 57 in a workout once and a 54 in a time trial. My sprint training has been minimal though, I just do 4-6 strides after most runs and occasionally do some hill sprints (6-8 10s uphill w/ 3 min rest) when approaching racing season. I have done some speed workouts such as 6x200 @ 28s w/ 200m jog recovery though.

Update:

Mon-AM 65 min @ 6:58 pace. PM 35 min @ 7:25 pace

Tues-AM 15 min warmup, 6x1k @ 3:30-3:35 w/ 200m jog recovery, 10 min cooldown. PM 35 min @ 7:35 pace.

Wed-AM 60 min @ 7:30 pace. PM 35 min @ 7:20 pace

Thurs-AM 15 min warmup, 40 min @ 6:25 working down to 6:00, 10 min cooldown