Hi! I am 18 male and started running 8 mths ago. I also ran during 9th grade but didnt have the opportunity to race. I did these workouts back then, focused on 1500:
1k 2:54, 500 1:17, 300 44 w 4(3:50) min rest;
8x300 90 sec rest at avg 46.1;xxxxxxxx
8x400 2min rest avg 67 for first 6 then 66,64(this workout wasnt raced) ;
2x(600,400,300,200) 1:44,66,47,30 and 1:41,62,44,29 w 3min rest and 5:30 between sets;
8x200 at 29.5 with alternating rest 30sec/1min.
3kTT 9:58
I was injured for 2 years, during which I studied a lot and played a lot of chess. I literally did not move for weeks(think <50 steps a day) so with 15 extra kgs and bad legs imagine how starting again felt. Its been 8 months since then and now that Im kinda fit I would like to know if Im better than before because I have a big regret regarding this. Now, with the injury I couldnt run a lot of miles. Before, I had a soccer background so decent speed, but now I lost a bit of it. With still ok speed and bad endurance from lack of miles now im doing the 800. Heres some workouts:
4k TT 14min.
6x300 4min rest avg 44.3xxxxxx
400 1 min 10 min 400 56.5,64,60 added 2x200 at 28 after another 6 min,3min
2k in 6:21 (bad warmup), 5x150 in 20.3 with walk back rest
600 1:28, 1min, 200 in 28
1k 2:46 7:30 rest 500 in 1:20
3x500 7:30 rest 74,77,77
2x400 90 sec rest 57.5, 60
6x150 19.5 avg (legs felt v bad this day)
I added a ton of workouts since i know some dont really indicate any shape or it is hard to estimate from them. So please if you have some time look over them and tell me what could I have ran and what can I do now. Thanks!