Predict my 3200 and 1600 times?

BUMP

All your PRs are pretty consistent. For a 5:00 1600, your 800 and 3200 could be a bit faster, but you wouldn't expect all that much. Sorry, that's not exactly good news, since your 1600 time has gotten close enough to your fitness level that it's dropping in small increments.

I'm not saying that your goals are out of reach, but you might have to start doing some things differently if you're going to hit them this year. Maybe it's something about your training. Or your warmup. Or your recovery. Most likely, it's something about your racing strategies, some combination of going out faster, or pushing more at some place in the middle, or kicking farther out from the finish. You'll have to experiment a bit and see what happens. You could always try going out at your goal pace, aim for even splits, and find out how long you can last until you blow up.

You know, I really appreciate that advice. I have changed my warm up entirely, starting last week which has helped. I made it one mile warm up for every day practices, and 1.25 mile warm up for a track workout. My 1600 time actually did get a ton better for it being only a 1.3 second PR, considering I ran the 5:00.9 at an invitational that I placed 7th in, and had only run an 800, hours before, I would say I was extremely fresh. The 4:59 on the other hand, I had raced the 3200 about 70 minutes before, and the wind got to me on the last K of the 3200, so I was a lot more tired. I believe if I was as fresh as I was the meet before, I would have ran at least a sub 4:55, considering the way I ran on tired legs.

Also, in my next 3200 that I run, I planned on running these splits ans trying to make sure I hit them.

75, 79, 80, 80, 82, 82, 80, 78

2:34, 2:40, 2:44, 2:38

5:14, 5:22

10:36.

Keep in mind I have only raced the 1600 for real 1 time and that was with one guy near me and I lead 75% of the race in 25 MPH winds. I definitely can drop a measly 10 second PR

I meant 3200**** on that last message sorry

BUMP

What sort of base mileage did you do? What are some recent workouts you have done?

I think 4:50 and 10:20 are ambitious. I could more reasonably see 10:30 and maybe 4:55 by your league champs.

By the way, on those 3200 splits it is generally accepted that your fastest time would come from even splits. So maybe

78-80-80-80-80-80-80-78

for your 10:36

If you were to take off another couple seconds, do it in the second mile.

Next race I planned on going out in 75, then coming back in 79. I then planned to average 80 for the next 2 laps, putting me at 5:14, then I planned on 82, 82, 81, then a 76-78 final lap, to put me under 10:40. This would be ideal, so if I'm having a great day

I built up to MPW this winter, then realized that I was working too hard to maintain that, so I dropped it down to 38-40 which I believe is about ideal. I had a few weeks where my mileage was under 30 recently due to my legs being shocked from racing.

April 20th I ran this workout

*Goal was 1:13 avg. for 8-12 reps, but the wind ended up being 25 mph which was atrocious, and killed my arms and legs I suppose*

1 mi. warm up

10x400 w/ 2 min recovery (includes 200m jog)

74, 73, 71, 71, 71, 71, 73, 72, 72, 66!!

This was an RTP workout (run till you puke) which I nearly did at the end.

then a 800m cool down due to lack of time

Yesterday, I ran 5x400 and 5x200 w/ 200m jog recovery

It was a bit windy out, I ran 75, 71, 72, 72, 68. The idea wasn't to go too hard, and the first one was really slow yet I felt that I was going quick. I may not have been fully warmed up, then 200s. 32.8, 32.3, 32.2, 30.8, 29.5 and the last rep I completely cruised the last 50m