Critique a sample week of my training...

What have you ran for a 1500/mile? What is your goal?

how fast is fast? 3:45?

If this is what you are doing NOW, there is no reason you shouldn't be able to at LEAST break 3:50 when track season rolls around. I went 3:53 last year as a college sophomore doing half the training you are doing, and at much more conservative paces.

The plan looks good, are you not running cross country?

Good guess--I've gone 3:48 for the 1500m and I would like to run under 3:45/under 4:04 for the mile.

Thanks. Actually I'm out of college now, so I'm not going to run XC, except maybe club nationals in December along with a road 5k or two to stay sharp and motivated as it starts to get colder.

My big questions are what should I add and when? And does this look like a schedule that I could keep up for the next few months before serious racing starts in Late January/early Feburary?

I'm wondering why your tempo days are back to back. This is counterproductive in my eyes. I would combine one of the tempo days with either the long run or the hills day. Also, you could stand to do more striders. Speed is not built the month before your peak, it must be maintained year round. Example:

Sun - 11mi w/5mi tempo and 8 x 100m strides

Mon - 10mi

Tues - 18mi w/8 X 100m strides

Wed - 10mi

Thur - 12mi w/5mi tempo followed by 10x15 sec hills

Fri - 10mi

Sat - 9mi w/6 x 200m striders

My only other suggestion would be instead of two 5 mile tempos per week, do one tempo and one repeat workout such as 3 x 2 mile (~5:15 pace), 5 x mile (~5:10 pace), 8 x 1k (5:00-5:05 pace).

I agree with Unholy Cumulus about mixing up your workouts.

Basically every week should have these components:

1) Long run (20% of weekly mileage)

2) Medium-long run (15% of weekly mileage)

3) Long workout (tempo, fartlek, or long intervals)

4) Short workout (hills or short intervals)

5) Speed maintenance (strides or short all-out bursts)

6) Injury prevention (strength training, stretching, drills, massage)

Items 1, 2, 3, and 4 should all be on separate days. 5 and 6 can be done whenever, but you need to make time for them.

I literally just wrote out my last week of training--the uptempo runs are 6 days apart. I would never do two uptempos on back to back days.

I don't get the 2x100 strides. Why bother if doing so few?

Ok, so it seems like most people agree that I need to do longer stride sessions (i.e. 6-8 * 100m rather than 2-4), that I need to vary my tempo workout more (i.e. 5 * 1 mile at a slightly faster pace rather than simply 25-30 mins uptempo), and that I should add some Vo2 Max stuff like 6 * 3 mins at 5k pace. This sounds like good advice to me. Does this seem like a schedule I can maintain until early spring? I'm not sure if I'm going to increase my volume much because 80 MPW in singles w/ a 2 hour long run is quite a bit for the mile. Thanks for all the tips.

Are you going to do any road races between now and early spring?

Like I said, I'm going to do a few (not too many, maybe 2-3) between now and Spring to help gage my progress and stay motivated.

Your shortest day is 9 miles, and you have a number of long days. I find I run better if I have at least one day a week where I run well under an hour(in any individual run), so if it was me in your position I might break 1 or two of those easy days up into 6/7mile doubles to refresh the body.

In fact, I'd just add doubles wherever I could full stop, but that's just me.