Can I break 1:30 in just under a week?

Sprinting Discussion High School Sprints/Field Events

8 years ago 02/07/2016 3:09pm EST

Well I'll start off with my PR's so you get an idea of what I can do.

400m - 53.8

600m - 1:30.1

800 - 2:06 (haven't ran that since outdoor last year)

My first 600 at the beginning of this indoor was on a 200m banked track in NYC and came in with a solid 1:30 (seeded 1:27) and this has carried on since. etc 1:30.2, 1:30.7, 1:32.1. The thing is I don't kick I just die out on the last lap and hold on for the most part. Recently, I ran on one of those square 180 meter tracks and scored a 1:31.5 which means on an even track I'd run faster I'd hope? But my state qualifiers race is roughly less than a week from when I posted this and it's my last race of the season. So I'd like to go out with a bang. Does anyone have any recommended workouts that I could suggest to my coach instead of the typical tempo, speed, distance, tempo speed, distance schedule? I'm eager as I'm a senior and want to have broken this barrier as it's my last chance. thanks.

8 years ago 02/07/2016 4:58pm EST

re: Nathan Koniszewski

Definitly. You're .1 off. It's all mental. I think knowing it's your last meet of HS will push you over the edge. Just run relaxed and know you've already run just the fast.

8 years ago 02/07/2016 5:12pm EST

re: Nathan Koniszewski

Nathan Koniszewski wrote:
Well I'll start off with my PR's so you get an idea of what I can do.
400m - 53.8
600m - 1:30.1
800 - 2:06 (haven't ran that since outdoor last year)

With those PRs, unless you've really been slacking through the offseason, you should be able to run around 1:28. 57/30 will be tough, but is absolutely doable for a sub-54 second quartermiler with decent endurance.

Put in some pace work 200s beforehand if you can, just so you get used to what 28/29s feel like. You're a week away, and given the short timeframe, you'll get more benefit out of race pace work than out of hard lactate threshold workouts.

You have both the speed and endurance to run in the 1:27s; it's all just a matter of putting it together. Come through 400 in a 57 and just focus on staying relaxed and keeping your form together over the last 200 and you should be fine. Again, the pieces are all there, it's just a matter of pushing through.

Good luck!

8 years ago 02/07/2016 7:24pm EST

re: Nathan Koniszewski

Nathan Koniszewski wrote:
Well I'll start off with my PR's so you get an idea of what I can do.
400m - 53.8
600m - 1:30.1
800 - 2:06 (haven't ran that since outdoor last year)

I'm around your speed at 800 so maybe I can relate something.

Last season I did 1:29 and 2:06, with 400 speed of probably 55 (never properly raced one but did 56 alone at the end of a workout). So if you have 53.8 speed and are able to run the same 2:06, I think your 600 should definitely be quicker than mine. In your shoes I wouldn't change much at this point; just trust in your program and coach. Something very race-specific 4-7 days out could be good. (300/300 or 200/400 at pace with 0:45-1:00 rest are nice ones.)

Also, I'd say not to worry about "kicking" in a 600. Even if it feels like you are kicking, the truth is that a well-paced PR 600 is really a matter of just limiting the slowdown. Each 200 will and and should definitely be slower (by 1.5-2.0) than the one before. (YouTube any WR/NR type performances to see this.) The times I've done 1:29 I hit the 200/400 splits in 28.x/58.x or in 27.x/57.x (28/30/31 or 27/30/32). You'd probably aim for the later, I suspect.

8 years ago 02/07/2016 8:15pm EST

re: young master

You can do it with no problem. I never sniffed sub 54 in my life and I could break 1:30 reliably at any point of the year until I was 40.

8 years ago 02/08/2016 6:19pm EST

re: Nathan Koniszewski

Nathan Koniszewski wrote:
Well I'll start off with my PR's so you get an idea of what I can do.
400m - 53.8
600m - 1:30.1
800 - 2:06 (haven't ran that since outdoor last year)
My first 600 at the beginning of this indoor was on a 200m banked track in NYC and came in with a solid 1:30 (seeded 1:27) and this has carried on since. etc 1:30.2, 1:30.7, 1:32.1. The thing is I don't kick I just die out on the last lap and hold on for the most part. Recently, I ran on one of those square 180 meter tracks and scored a 1:31.5 which means on an even track I'd run faster I'd hope? But my state qualifiers race is roughly less than a week from when I posted this and it's my last race of the season. So I'd like to go out with a bang. Does anyone have any recommended workouts that I could suggest to my coach instead of the typical tempo, speed, distance, tempo speed, distance schedule? I'm eager as I'm a senior and want to have broken this barrier as it's my last chance. thanks.

I ran 1:29 recently with 55 400m and 2:09 800m bests this season. Went out in 57. You should beat this easily.

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