Random thought of the week if there are any real contenders for running sub 1:50 reading the thread...
Milestone workout in November/December for running sub 1:50 in the spring....
Tue - 6*800m, 400 jog recovery cutting down from around 228,224,220,216,212
Thur - tempo -- 6 miles in around 5:40 pace
Saturday AM workout..
If done in the context of mileage (at least 60 mpw), drills/plos/weights/short hill/short sprints reps 2x per week and you are recovering and able to handle this all in the same week, you have built a solid base to peak in April May for a good collegiate season where you can run trials and finals in 2-3 championship meets.
For elites, probably less sharp right now, more base, higher mileage, more ancillary work (drills, plyos) and look to do something like this but faster by end of January.
OS4: How much rest do you use on the Saturday workout? Would you do the same workouts week after week during the base training phase or would the workouts vary from week to week?
I think this is great base training, but this might be too much for some people to cram into one week and might be better if it was spread out over say a 10 day period to allow for more recovery from the work.
If I was scheduling this for myself I would do it like this:
Monday - A.M. easy P.M. Drills plus Short sprints anywhere from 30 meters to 60 meters with 3 min recoveries
Tuesday - 6*800m, 400 jog recovery cutting down from around 228,224,220,216,212
Wednesday - easy
Thursday - easy + short all out hill sprints from a standing start. sprints should be from 8-12s in length 2 min recoveries. do 6-10
Friday - tempo -- 6 miles in around 5:40 pace
Saturday - easy
Sunday - long
Monday - A.M. easy P.M. short sprints again 30 meters to 60 meters with long recoveries
Tuesday - 1600 440
Wednesday - easy
Thursday - easy + short hill sprints
Friday - 6*800m, 400 jog recovery cutting down from around 228,224,220,216,212
And the cycle repeats itself. I thnk if you have struggled in the past to recover from 3 quality workouts in one week, or if that type of training has lead to burn out, you'd be better off spreading it out over a longer time frame.