The Banned Joe Rubio wrote:
40 min easy, 2 x 6 x 200 at 1500 pace or 3 x 4 x 300 at 1500 or 2 x 3 x 400 at 1500. This was most weeks in the Fall and Winter of 1999-2000 for both Lunn and Matt. I never had guys do that in the fall or winter, maybe starting in late Feburary, so I wanted to figure out why.
I would like to give an example of myself. Now, I am no world-class runner, and I don't have a lot of talent. Almost every coach I had told me that. However, I regularly beat runners who supposedly had more potential than myself. I strongly feel that the reason for this was by doing interval type workouts year round.
All my coaches told me to stay away from speed in the winter or summer before the racing season started. They always said, "just work on your base", or "you will get burned out or injured if you do speed year round".
Thanks for my independant or stubborn thinking, I secretly went to the track during the off season to do 200's and 400's. My goal was to PR on the first track race of the season. I didn't fear about burning out, because more improvements would come during the season from getting into race shape. Here was my 1600 meter progression in highschool.
Nothing spectacular, but it was enough to get me a full scholarship, and a degree for free. There was no way that I could have hit those times without the year round balanced approach I took.