Here are a few workouts that I've done and I just wondered what you think I could run a mile in off of only base mileage.
10 miles at 6:45 pace
6 miles at 5:35 pace
3 mile Fartlek, 3:30 medium, :30 fast, 6:00 pace
3 mile Fartlek, 4:00 medium, 1:00 fast, 5:50 pace
I haven't done any speed yet other than strides some days. About 40 mpw avg. any ideas?
Sub 4:45. The 6 miles at 5:35 pace is good. Could be faster, some people don't really need a rust buster race.
If it helps, last years 800 press 2:02 and 3200 was 10:02. Never ran the 1600 last year. And @br0ski does 4:45 still sound reasonable?
i would say yes. Maybe more like 4:50. the 6 miler at 5:35 pace sounded pretty impressive though. I was a 205, 435, 950 guy in HS and I don't think I could have done that workout. we never trained that hard though so I never challenged myself liek that.
br0ski wrote:
i would say yes. Maybe more like 4:50. the 6 miler at 5:35 pace sounded pretty impressive though. I was a 205, 435, 950 guy in HS and I don't think I could have done that workout. we never trained that hard though so I never challenged myself liek that.
Thanks bro, I'll see how it goes today!
Thinking 4:40. The 6 mile tempo is impressive. Would guess you'll get to mid 4:20s by end of season
br0ski wrote:
i would say yes. Maybe more like 4:50. the 6 miler at 5:35 pace sounded pretty impressive though. I was a 205, 435, 950 guy in HS and I don't think I could have done that workout. we never trained that hard though so I never challenged myself liek that.
Thanks bro, I'll see how it goes today!
Ended up at 4:51 in extremely windy and cold conditions, workout went as follows:
1600: 4:51
800: 2:29
800: 2:28
400: 1:11
400: 1:09
Each with a 400m recovery lap in between. Any ideas on what kind of shape I may be in?
Ohguy wrote:
Ended up at 4:51 in extremely windy and cold conditions, workout went as follows:
1600: 4:51
800: 2:29
800: 2:28
400: 1:11
400: 1:09
Each with a 400m recovery lap in between. Any ideas on what kind of shape I may be in?
4:51 shape probably
I just meant in general, like not just for the mile, for other events too.-l and it was part of a workout, I didn't race it or go all out 100%
Probably about the 4:40 I originally said. with a couple more races and a couple more track workouts you can get into the 4:30s
b0ski wrote:
Probably about the 4:40 I originally said. with a couple more races and a couple more track workouts you can get into the 4:30s
Any ideas for the 3200 then?
b0ski wrote:
Probably about the 4:40 I originally said. with a couple more races and a couple more track workouts you can get into the 4:30s
Any ideas for the 3200 then?
right now, you are probably right around your PRs in 800 and 3200 which is good. In a month or 2, you will be beating your PRs and having a strong outdoor season.
Today I ran - 4.35 mile workout with 3.35 @5:35 pace, and the last mile at 4:58
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
Is there a rule against attaching a helium balloon to yourself while running a road race?
Clayton Murphy is giving some great insight into his training.
2024 College Track & Field Open Coaching Positions Discussion
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
NAU women have no excuse - they should win it all at 2024 NCAA XC