16 year old male, 400m x10 with a 1minute break in between each one
1st 1:08
2nd 1:10
3rd 1:12
4th 1:13
5th 1:13
6th 1:15
7th 1:14
8th 1:15
9th 1:14
10th 1:15 (super kick at the end)
Other conditions, track was wet, was drizzling a little throughout most of the workout, hard fartlek yesterday.
Any predictions/thoughts/or advice would be greatly appreciated.
Thinking back to "could I have done this workout when I was in high school?" I could have done your workout, but my endurance sucked. Yours may as well.
I'll toss out 18:00 as my opening bid.
jackbuck wrote:
Thinking back to "could I have done this workout when I was in high school?" I could have done your workout, but my endurance sucked. Yours may as well.
I'll toss out 18:00 as my opening bid.
My best PR so far has been a 20:02 (6months or so ago it was a 19:19)..but it doesn't add up with what i do in practice, our 17:4x and 18:4x guy i tend to keep up with them or even push them in most practices, except when it comes to extreme distances of 9-10miles, i can't stay with the 17:4x guy, but in intervals,speed,tempo,fartlek i can.
So i guess my endurance does suck, but i am really determined to achieve a 17:59 or below in our district meet. Today in those 400s i actually beat those two guys in 6/10 of them does that say anything? Same with the fartlek, i beat one and nearly caught the other.
Thanks for sharing your opinion, saying you think i can be 18:00 really motivates me even more =)
You should try to run the workouts faster at the end, so the other way round...
Start slow and finish strong - works for workouts and races. Don't be a workout champion, as that means nothing. 18:00 might not be in the cards right now, but once you have some endurance to go with your speed, I like your chances.
the fact that your workout got slower and slower hints that your endurance is poor. Also, you call 9 miles "extreme distance", which it certainly isn't - this should be a routine run as part of your program.
i probably couldn't do that workout and i ran 18:06 yesterday. same age too
TheShane wrote:
i probably couldn't do that workout and i ran 18:06 yesterday. same age too
Oo that is pretty interesting what are your usual mile splits? do you stay at a 6:00 or close to that every mile?
dictionary wrote:
the fact that your workout got slower and slower hints that your endurance is poor. Also, you call 9 miles "extreme distance", which it certainly isn't - this should be a routine run as part of your program.
By "extreme" i wasn't talking about i couldn't run 9miles..just not 9miles at his same pace :/
Thanks for all the responses everyone!
It seems the most common thing that has been said is my endurance sucks, but if i was able to beat the #2 and #3 runners in that 400m x 10 does that mean they have worse endurance then me? #2 is a 17:4x 5k and #3 is a 18:5x i beat them about 6/10 of them. Including the last one
i can't edit my previous post, but is it really possible to increase my endurance a significant amount in a week & a half? Districts is Nov. 5th...
No, it isn't possible to increase your endurance a significant amount in a few weeks. You best bet is to start out slower than you think you should at districts, definitely no faster than 6:30 for the first mile.
captainwildcat wrote:
No, it isn't possible to increase your endurance a significant amount in a few weeks. You best bet is to start out slower than you think you should at districts, definitely no faster than 6:30 for the first mile.
And go faster from there? I would really like to hit the 2mile mark near 12:00 or even under 12:00..to increase my chances of that close to/under 18:00 since one of my teamates few weeks ago at the same course hit the 2mile mark at 11:45, and died down to a 18:57 would he have gotten a better time had he paced himself?
I usually do 400 repeats with a 400 meter jog (in HS we used to do a 90 second rest) at 1:12. My road 5K is consistently in the 16:40s and 16:50s.It depends how hard you were doing them. Your workout would be hard for me but I've never done them all out to get a projected 5K time. I think doing mile repeats with something like a 1 minute rest (5 mile repeats perhaps?) would be much more accurate in guessing your 5K time.
hsrunnerkid wrote:
16 year old male, 400m x10 with a 1minute break in between each one
1st 1:08
2nd 1:10
3rd 1:12
4th 1:13
5th 1:13
6th 1:15
7th 1:14
8th 1:15
9th 1:14
10th 1:15 (super kick at the end)
Other conditions, track was wet, was drizzling a little throughout most of the workout, hard fartlek yesterday.
Any predictions/thoughts/or advice would be greatly appreciated.
chinocochino wrote:
I usually do 400 repeats with a 400 meter jog (in HS we used to do a 90 second rest) at 1:12. My road 5K is consistently in the 16:40s and 16:50s.
It depends how hard you were doing them. Your workout would be hard for me but I've never done them all out to get a projected 5K time. I think doing mile repeats with something like a 1 minute rest (5 mile repeats perhaps?) would be much more accurate in guessing your 5K time.
[/quote]
So does that mean i do have endurance? Haha everyone has different opinions on this.
Perhaps i should just push myself harder in races...
We didn't really do this workout to predict 5k time..it was just a really hard workout and would like to see if people on letsrun could give me a prediction haha but thanks for the info!
Sorry, I wasn't saying that you have endurance. :)Its just that we used to do 400 meter repeats with a 90 second rest because it was a workout, NOT a time trial. With 60 seconds of rest, it WOULD be a hard workout. Assuming you weren't going all balls out, I would project low 17's but you might just be better at shorter distances (mile, two mile) than 5K and longer at this point of your life.
hsrunnerkid wrote:
chinocochino wrote:I usually do 400 repeats with a 400 meter jog (in HS we used to do a 90 second rest) at 1:12. My road 5K is consistently in the 16:40s and 16:50s.
It depends how hard you were doing them. Your workout would be hard for me but I've never done them all out to get a projected 5K time. I think doing mile repeats with something like a 1 minute rest (5 mile repeats perhaps?) would be much more accurate in guessing your 5K time.
So does that mean i do have endurance? Haha everyone has different opinions on this.
Perhaps i should just push myself harder in races...
We didn't really do this workout to predict 5k time..it was just a really hard workout and would like to see if people on letsrun could give me a prediction haha but thanks for the info![/quote]
[quote]chinocochino wrote:
Sorry, I wasn't saying that you have endurance. :)
Its just that we used to do 400 meter repeats with a 90 second rest because it was a workout, NOT a time trial. With 60 seconds of rest, it WOULD be a hard workout. Assuming you weren't going all balls out, I would project low 17's but you might just be better at shorter distances (mile, two mile) than 5K and longer at this point of your life.
[quote]
Ouch. Haha
Yeah i was just going at a comfortable stride and I think so too (better at shorter distance), our #2/3 runners cannot do a 1:10 400 or below and in practice i have done a 1:03 (2 times) and 1:06 (once) at the end of our speed workouts before.
Would you say is best bet just race hard or stay with my teamates on district day since this week so far i've been staying with them, or ahead of them?
To be dead honest, I don't think I could do that workout, and I can run nearly 17 flat for a 5K. Granted, our team hardly does workouts like this, so I wouldn't be used to it, but that seems like a rather gutsy workout. Are you sure you aren't trying harder in a race?
You might just have a well developed anaerobic system as well and are naturally good at shorter distances.
I think you can run faster in a 5K though.
t94bell wrote:
To be dead honest, I don't think I could do that workout, and I can run nearly 17 flat for a 5K. Granted, our team hardly does workouts like this, so I wouldn't be used to it, but that seems like a rather gutsy workout. Are you sure you aren't trying harder in a race?
You might just have a well developed anaerobic system as well and are naturally good at shorter distances.
I think you can run faster in a 5K though.
This was the first time my team except our #1 runner who runs consistently 15min 5ks has done this workout before..or anything similar to something this hard.
He has done this at consistant 1:05 400s haha but this isn't about him!
Yeah i am 100% sure i do not try hard enough sometimes, i've had some really bad races, some races where my legs just feel dead, i pr'd by 2minutes with a bad knee and idk at the end of races i always feel like i could have given it A LOT more.
I also agree that i do have a good anaerobic system, in 200s i am always even since the beginning of the season the leader, or right behind our #1 runner.
Thanks for sharing, i really want to get in the 17's!! This is just helping to motivate me more and more.
hsrunnerkid,
Out of curiousity, how many miles per week are you typically running? How about the top guys on your team... are they running the same miles or more than you?
What are your 100m 200m 400m 800m and 1600m times?
Reps too short
4 x 1 mile 90 sec recovery