What do you guys think I can run a 1600m and an 800m in? My short term goals are to break 4:30 and 2:00. Here are some previous times:
3/13/12 1600m race (indoor): 4:41.2 5th place
I was disappointed with this time, I led for the majority of the race, splits: 1:09, 2:17, 3:27 sadly my last lap was a 1:14
3/17/12 4x800, 800 (indoor): I had to run through a lot of traffic and I found my self near the back of the pack at 400m with a split if 63plus, I went way outside and passed everyone and ran a high 2:05, later that day I ran another 800m running another 2:05 and winning by 4 seconds
3/26/12: 1600m time trial: ran against my team 4:40.8 (won by 14 seconds, and it was cold and I died after the 1k, i went out way too fast. Splits 1:03, 2:12, (1k 2:47 then I died) 3:25
4/10/12 4x800, 800 ran a 2:05 and a 2:08 (second 800m with an upset stomach. It was a horrible racing day with winds at 20 miles an hour and a wind chill of 35 degrees. I won both 800m comfortably and watched everyone else finish
I usually run 6 days a week with at least 2 track workouts and a long run of 12 miles (on weeks with no meets). Some of my fastest workouts include:
10x400's at 66.7 pace with one minute recovery (completed on 3/10/12)
4x1200's @3:37 with a 2:30-3:00 minute jog and a 1 minute standing recovery (last week, did this workout at 3:40 pace two weeks before that)
6x800's 2:18, 2:19, 2:19, 2:23, 2:26, 2:28 (2:45 standing recovery)
Last year during high school track season I got down to 4:40 and 2:06. In the summer I got down to 4:16 1500m.
This coming week I have two competitive races on Thursday and Saturday where I will be running the 1600m and the 800m an hour later. I'm curious to hear what you guys think and I also love advice on trying to go sub 4:20 and sub 1:57 as well.