Hi,

It is hard for me to give a reasonalbe opinion without more information.
-How long have you been running?
-How many miles a week are you currently running?
-How old are you?
-Do you have any health or injury issues?

any suggestions any one?

Sorry I haven't responded earlier.

I think the 400 m x 8 intervals would be a reasonable approach given your age, mileage, and timeframe to work with.

According to my calculations, you could maybe start with 1:35 per interval. If you feel good, then you can go down to something between 1:30 and 1:35.

A general rule of thumb is that no more than 10% of your miles be "speed" miles. Therefore you would only have one speed workout every week, and might even want to think about only have 6 reps instead of 8.

The thing I am not sure about is how much recovery between intervals to recommend. (I usually run 800m and 1600 m intervals. For the 800 m intervals, I rest, that is, run slowly for one lap after I run two fast laps. For the 1600 m intervals, I rest for 2 laps after 4 fast laps. I would guess that for 400 m intervals, you would run slowly for 1/2 a lap.). The recovery period has to be long enough for you to perform another fast lap, but not so long that you can "rest up" for the next one. The intervals are supposed to train your body for how it feels when you are runnng fast, so that in the final run, you will be able to run the entire 1.5 miles at that speed.

The very best of luck to you.

huskydon

Exactly how much time do you have?

I'll assume 2 months, correct me if I'm wrong.

It's too late to build a bigger base, it's interval time, but I would save the 400s for later. You can do those starting 3 or 4 weeks out to put that last bit of sharpness on your fitness. Focus on longer intervals for now (800m - 1600m). Building strength should be your first goal. 1.5 miles doesn't sound very far, but it takes a good deal of stamina. With only 16 mpw, you might want to stick with say 4 X 800. You could also substitute one of the interval workouts for a 20 min. hard tempo. Try to get in 2 good sessions a week, and fill in the rest of your week with easy mileage. Probably not advisable to increase your mileage at the same time you're adding speed. Just keep it constant.