Background: College kid getting back into training seeking times of at least 1:49 for 800 and 48.5 for 400. High school prs: 1:53.1, 50.1 FAT, 48.5 4x4, Current fitness: 50.1 for 400, ~5:00 for mile aerobic fitness being built with ~35 miles/week the past 2 months.
Summer Base building program:
Monday: Easy Recovery Run ~5 mi
Tuesday: AM Plyos + Speed Development (ie. 4x40m) + Lifting PM: Easy Recovery Run ~4mi
Wednesday: Easy Recovery Run ~5 mi
Thursday: AM Plyos + Speed Development (ie. 4x40m) + Lifting PM: Easy Recovery Run ~4mi
Friday: Easy Recovery Run ~5mi
Saturday: AM Threshold ~6k volume PM Threshold 6k volume shorter intervals
Sunday: Off or Recovery or Long Run depending on Fatigue