I'm in High School and two years ago I moved to a new school. Since then, I have improved very little, and I think it's due to my coach's faulty training. His entire training regimen consists of three workouts: 800's, 400's and 1000's at mile pace, each with 5-8 minutes rest. The 800's and 1000's are hard, and I hardly ever hit my time. The 400's are a joke because we get so much rest. He doesn't incorporate any type of tempo runs, long runs, or fartleks (I 10-12 mile long runs by myself during the weekend). This season, for the first time, I have been beaten by people in my region that I normally destroy. They're getting better, while I'm getting worse. Next week, during Spring Break, I have the oppurtunity to train by myself without my coaches interference. My region meet is the Saturday after Spring Break, and it will suck if I don't win my events (1600 and 3200). I've been thinking about doing some sort of crash training, consisting of 3 hard days and the remainder of the break fairly easy. My schedule would look like this:
Mon: 15 500's @ 1600 pace with 60s recovery
Tue: 5 Mile Tempo
Wed: 8 1200's @ 3200 pace with 120s recovery
Would this be advisable if I want to peak at regions, about 10 days later? If not, does anybody have any other suggestions for workouts to do during spring break? Thanks