How well can I do the 600m? I hope to run sub 1:23, current PR's are 51.5 relay 4 by 400, and 2:04 800. I could have been 2 even but the race, I wanted to go sub 2 I was having a bad race. Just wondering if you think that's possible and what I can work on to make it possible training wise, in season I run about two speed workouts a week one tempo and one 200-400's rest of the week usually long runs. I know I need to change my training, but I don't know where to begin.
Your 400 and 800 times are pretty similar however both are a little weak to indicate your goal 600 time. The most important thing for running 1:23 is having some serious speed more so than having great endurance. I would cut one day of higher mileage and switch it to some block work (which will help your 400s and your explosiveness) followed by 50-100 meter sprints or simply run 50-100 out of the blocks. I'm assuming you'll be running this during indoor so you'll have some time. It's early enough that you should keep the intervals longer like 400-1000 meters for another month or so and then start cutting down. Focus on speed endurance and lifting for now. Also throwing in strides one or two days a week after longer runs can't hurt.
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