Well, here is the plan. Thanks for the input, I just emailed it to him. I don't know exactly when this test is supposed to take place, so I've simply written a plan from 9/18 to 10/18, with the race to happen sometime the week of 10/19.
Joe’s One Month Training Plan to Run 14:59 for 2 Miles
Week 1 (9/18 – 9/20 - abbreviated week)
Purpose for the week: establish current fitness level; get legs used to easy jogging
Thu - timed 1 mile run on the track - 8:12
Fri - 2 mile run (if measuring on a track or treadmill) or 18-20 minutes if not measuring and just going out for a jog. Effort should be easy, just try to complete the run comfortably.
Sat - off
Week 2 (9/21 – 9/27)
Purpose for the week: get more comfortable with running; one workout at 7:30 pace to get used to the pace
Run 4 days this week (doesn’t matter which days).
3 days will simply be light jogging. Speed is not important on these days, you’re still just getting the body used to running again, but try to finish the runs. These should not be killers. If you’re uncomfortable, slow down. Each run should be 2 miles if you’re measuring the exact distance or 18-20 minutes if you’re approximating.
1 day will be a workout. 5x600 meters on the track. Each 600 should be done in 2:48, with 1:30 rest between repetitions. The rest can be a light jog if you’re feeling good or standing if that feels better. If the pace feels too easy you can speed them up a little after you’ve reached the 3th rep, but no more than a few seconds, and not if it’s going to force you to take extra rest. If you’re running an evenly paced 600, you should hit the 200 meter line at 56 seconds, and the 400 at 1:52 along the way.
All workouts should be preceded by a 1 mile warm up jog, then stretching for 5-10 minutes, then 1 or 2 light, relaxed sprints (80% of top speed) just to get the heart rate up. Wait for your pulse and breathing to come back down to normal before beginning the actual workout.
Week 3 (9/28 – 10/4)
Purpose for the week: start to extend the distance of easy runs; take the workout up a notch
Run 4 days this week.
1 day will be light jogging, 2 miles or 18-20 minutes. 2 days will be light jogging, 3 miles or 27-30 minutes. 1 day will be a workout. Because you’re running longer on some of your runs this week, you might want to be more strategic in where you place your rest days.
Workout for the week: 4x800 on the track in 3:45 each; rest is 2 minutes between reps. Workout splits will be 56 seconds at the 200 mark, 1:52 at the 400, 2:48 at the 600. The warmup is the same as last week.
Week 4 (10/5 – 10/11)
Purpose for the week: most taxing week of the program due to 2 workouts this week
Run 4 days this week.
2 days will be light jogging. Run distance can be 2 miles/18-20 minutes or 3 miles/27-30 minutes based on how you feel. Keep these runs super easy.
2 workouts this week. Doesn’t matter which order you do them, just don’t do them on back to back days. Both workouts will use the usual warmup routine.
Workout 1 - 3x1000 meters on the track in 4:41; rest is 3 minutes. Splits for each 200 will be 56/1:52/2:48/3:45.
Workout 2 - 6x400, 3:00 standing rest between each; 400’s should be in 1:52, 1:48, 1:44, 1:40, 1:36, 1:32. The goal of this workout is to get your legs moving fast so that 7:30 pace feels easy. The 1st 400 is done at 7:30 mile pace, but by the end the last 400 is at 6:08 mile pace.
Week 5 (10/12 – 10/18)
Purpose for the week: last major workout; start to ease off on the volume of running
Run 4 days this week.
3 days will be light jogging. 2 miles/18-20 minutes or 3 miles/27-30 minutes per run - it’s your choice based on how you feel.
Workout: 2x1600 meters in 7:30 each; rest will be 5 minutes. 200 meter splits will be 56/1:52/2:48/3:45/4:41/5:37/6:34.
Week 6 (10/19 – 10/25)
Easy jogging whenever you feel like it and race whenever. Use the usual warmup before the race.