OldSub4, if we are lucky and you are still reading this forum, I have a few questions regarding how you might adjust the 800/1500 m training regimen down for a HS runner, who thanks to Covid has basically not raced alot, but has used the past year to put lots of Tempo runs at 5:20 and 1,000m repeats and long runs ( 13 miles @ 6:20-:6:30 ) into the bank.
Granted it is hard to know the date of the " target peak race" as, with covid, who knows what the 2021 Outdoor Track Nationals schedule will be for HS ( late May ? / late June )
But say Outdoor HS Nationals will be mid- June and a HS MD guy has between mid- Feb to Mid- June ( 16 weeks) How would you blend in the speed endurance, pure speed work to what he has already been doing as of mid-Feb, which is 10 weeks of:
Mon:5-7X 1000m repeats with short 60 sec recovery @ XC race pace of 4:50/mile/ followed by 6-8X 18 sec hill repeats at mile-800m race pace ( been doing this since early Dec) planks+ strength work after
Tues: 45 easy
Wed: Fartlek 45-55min
Thurs: 25-32 min Tempo at 5:20 ish, working to 5:15 towards end as we get into Feb, planks+ strength work after
Fri: 45 min recovery
Sat: 75-80 min long run/ planks + strength work after
Sun: off/cross train
March will be an abbreviated XC season with 5K races 1X wk on W/E ( ?? can this sub for Tempo run)
When and how would you suggest replacing Mon workout with 800 cut downs , 1000 cut down on the every 10 days drop pace ?
When/ how would you add pure speed ie 200m at fast, 400m moderate, 200 m fast or some Oregon type stuff- assuming mid April and all of May will be dedicated to more 800m/1500 race specific work for goal times: under 4:10, possibly under 9:00 and low 1:50's ?