Try the following
800m in 2:30...400 jog
800m in 2:25.....400 jog
800m in 2:20.....400 jog
Just get that workout booked.
Same week do
3*1 mile in 5:30...30 seconds rest...fake tempo run
Start adding an 800 rep every two weeks at the next level down (ie add in 800 in 2:15 next) and add 800m to the tempo run. Once you get to 5*800m start moving your times down slowly. Once you get to 4 miles, start to reduce the rest until you cut it out.
Build your Sunday run to 10 miles....good form, 7 minute pace. Something happens to you after around 8 miles...legs get heavy and you have to start concentrating on form. You will remember this feeling at the end of an 800m.
Do only one real "speed" workout per week
on the off days 3 out of the 4 do 100-150 strides to keep your speed fresh.
Been reading thru this grand old thread, and really like this base plan from Oldsub4. I ran 1:51 in 2013, improving my PB from 1:57, but I have been hampered with lower leg problems since. I have been working hard in physical therapy and I'm going to base my summer/fall loosely off this plan. Would love for this thread to come alive again and for others to share their training.
Good luck out there