Thanks for your comments 10000 man. Hopefully I'm coming at this from a different perspective than your friend who's 50. I'm only 30 and don't have the flexibility issues that it sounds like he has. I am coming into this in pretty good shape – probably 3:15 to 3:30 marathon. Right now I want to concentrate on getting my 800m under 2:00 and get 400m somewhere around 53-54. If danimal, kw, or mike could comment or offer suggestions on the following 4 wk training schedule, it would be much appreciated.
Tues & Thursdays – 3 -4 miles @ 75% effort
saturdays – 6 – 8 mile regeneration run
sundays – off
wk 1
monday
Kosmin test
Full recovery
4 x 200 (60s rec)
1 mile easy c/d
wed
1 x 800 @ 85% rp
1 x 600 @ 85% rp
1 x 400 @ 85% rp
3 mins b/w each
1 mile easy c/d
fri
8×200 @ 800 rp
60s rec b/w
1 mile easy c/d
week 2
mon
5 x Hill repeat (60s climb)
jog down in between
3 minute recovery
5x Hill Repeat (60s climb)
jog down in between
1 mile easy c/d
wed
8 x 200 @ 800 rp
(60s recovery b/w)
1 mile easy c/d
fri
4 x 300 @ 800 rp
(90s recovery b/w)
1 mile UCLA 100s
1 mile easy c/d
week 3
mon
30 minute fartlek
wed
8 x 200 @ 800 rp
(60s recovery b/w)
1 mile easy c/d
fri
8 x 400 @ 85% rp
(120s recovery b/w)
1 mile easy c/d
week 4
mon
5 x Hill repeat (60s climb)
jog down in between
3 minute recovery
5x Hill Repeat (60s climb)
jog down in between
1 mile easy c/d
wed
2 miles UCLA 100s
1 mile easy c/d
fri
8 x 200 @ 800 rp
(200 jog b/w)
1 mile easy c/d