Sitting a 4:36, Only ran 1600m Twice ( 4:40, 4:36) PR was 2 weeks ago, Have 2 weeks left
Mileage is 50 mpw looking to peak and cut mileage down to >40 so I can push harder in workouts. Looking for Speed and Endurance Workouts
Pr- 4:36 1600m
2:11 800m
bump
eat_Sleep_Run wrote:
Sitting a 4:36, Only ran 1600m Twice ( 4:40, 4:36) PR was 2 weeks ago, Have 2 weeks left
Mileage is 50 mpw looking to peak and cut mileage down to >40 so I can push harder in workouts. Looking for Speed and Endurance Workouts
Pr- 4:36 1600m
2:11 800m
You should be looking for rest. Run a 1000-1200 time trial 10 days out, then a few short, sharp workouts.
If anything, your speed is lacking (800 compared to your goal mile).
Some 800 work might be beneficial, if you have the time to reap the benefits of the adaptation.
6-8x300m @800pace w/3:00 rest is a great workout for speed endurance.
Some short, sharp flying 40's would be excellent for form and top end speed comfort. Just 5-10 of them while you're fresh with full recovery a couple times per week.
3 x 1200m breakdowns
500 in 1:25, 30 sec rest, 400 in 68, 30 sec rest, 300 in 50 or faster
5-7 minutes rest between sets. It's better to be a couple seconds slow on the 500 and 400 reps and run the 300 in 48, than to run fast on the long ones and not be able to close in at least 51 (4:32 pace)
I'd end the workout with 4 X 200 with a 200m walk recovery. These should be controlled and fast. You should be able to average around 400m race pace, so maybe 24-28 depending on your speed.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year