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.
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 ?
If you want to wait for OldSub4 to reply, cool.
You posted on another thread, and I offered to help if you listed current times for:
I don't know if this runner is a distance-type runner (thin, lacks power), partly because you listed 1:55 for his 800m
If he is more that type (height and weight, please), I still question the heavy emphasis on long repetitions, which I would refuse to run. My HS coach trained a year for CC as a grad student at Oregon under Dellinger and Bowerman.
The best intermediate workout we would do was 5 miles (this guy should be 5:30 per mile for 5) and then 6 x 300m cut-downs (54, 51, 48, 45, 42, 39) with a slow 100m jog in between. This is done in training shoes, not spikes, and is on the fly. The last two are really challenging.
In CC season in the fall of my junior year, I did one time a 5 x 800m with 10 min recovery, all in 2:08. A couple of times we ran 3 x (3 x 600m) with 2 min between 600s and 5 min between sets, run med (1:42), fast (1:36), slow(1:50).
As a senior in April, I ran 3 x mile in 4:26, 4:26, 4:18 with less than 10 minutes recovery between miles. Usually, I don't run such long repetitions.
A couple of famous workouts for elite HS runners that I was aware of:
6 x 400m on the fly with 60 sec recovery in 56-57.
100 x 100y or 100m, run on a football field, with a slow jog of about 30 seconds between reps. I did this one in college, combining other 100m workouts until I had 100 reps. Some are fairly quick, but many are at mile, 2-mile, 5k, and 10k pace.
We never ran more than 1 hour in HS, and that was only on Sundays, which was our easy day. We ran 6:40 pace on our easy day, which is about 9 miles.
In college I never ran more than 1 hour, and was 10 milers about once week at 58-60 minutes.