I am primarily a miler who in the past has trained high volume in the past (~70-80miles per week) and found that last season, my basic speed was my limiting factor. As such, I want to train in a way that can increase my efficiency at the shorter distances (400-800m) while maintaining my threshold/general endurance. How does this look:
*All intervals will be distances of 100-200m (I was thinking 1.5-3km total. how does that sound?) at 400-800m speed. Recoveries are free, not too short not too long, just what feels right to run successive intervals at a fast and RELAXED pace. Not supposed to be super hard or have lots of lactic acid, just trying to accumulate a high volume of work at 400-800m pace.
*All distance runs will be steady state runs with a faster last couple of miles if feeling good. Should be able to push these runs as the interval work in between these days isn’t really that stressful. Pace should average no slower than about 1min per mile slower than 3-5k pace.
Monday-6mi run + weights/circuits
Tuesday-3mi run/intervals/1mi run
Wednesday-5mi run + weights/circuits
Thursday-3mi run/intervals/1mi run
Friday-6mi run + weights/circuits
Saturday-3mi run/intervals/1mi run
A couple side notes
1) As mentioned previoulsy, my training before consisted of high volume and this was accomplished my running twice a day six days per week. I don’t want to be at that volume now because my primary aim is efficiency at fast paces so would it be ok every morning to do a light drill session (15-20min) working on biomechanics and coordination? Would this impact my session later in the day?
2)I am a student now and am required to have a physical education class in the morning where we are basically free to do whatever we want in the weight room. Would it be ok to do daily low intensity stability and core work there if my main session was to be done in the afternoon? would it be ok to do olympic lifts then (in the morning) if I’m doing a distance run in the evening?
Thanks in advance