Mile prediction, actually almost good

I think you're in shape for somewhere in the realm of 4:15 - 4:20.

1000m time trial and the 14x400 both look good. The 8x1k and 8x400 don't look as strong, but I assume those were both towards the beginning of your 6 week cycle.

4:19

I'm not a big fan of the long run of 15 miles. For me combining it with track work on a 200m track would be injury for sure.

I would like to see more tempo short tempo work, like 3 miles at 5min pace.

Luckily, I am afforded the luxury of a 300m track when I am at school that has a turn radius almost identical to a 400m track which helps a little with those overuse injuries related to indoor. Any more replies would be great. I concur with the 4:20 or marginally under predictions but am curious as to what others think.

Honestly, most of those longer interval workouts suck and your coach should be punched in the face.

I'll punch him when you see the right side of a 5:00 mile, hobby jogger

Lurker wrote:

Honestly, most of those longer interval workouts suck and your coach should be punched in the face.

boy it's mid january

blasting off tons of short intervals and skimping on longer work right now is a great way to be fried come outdoor

4:18

The 1000m TT is the best predictor of the bunch that you provide (and the fact you are doing decent mileage). My prediction depends on when you did it and how far away your mile race is. But, on the day you did the 1000m TT, you were capable of about 4:18.

The real issue is the 1000s. They were too fast with too much rest if it was meant to be a cruise interval workout, and they were too slow with too little rest if they were meant to be a vo2max workout. 1000s with 1:00 rest are generally just inefficient.

Yeah, my coach has coached multiple guys to be d1 all Americans that were 9:30 guys in high school and he was an Olympian himself, so I like to think he knows what he's doing.

Sounds like he is past his prime if he's jerking around with a 4:19 miler.

It's good overall training. The long repeats are also very good.

That said your best bet would be to pile 64 seconds laps and then try to kick the last 200m or so (not a guarantee). So 4:15-18 is a tough but possible time.

You probably can also be close to 15:20 in 5km right now, based on your long repeats. Best of luck to you.

Thanks for the replies y'all!

collegerunner004 wrote:

Welp, guess my time for a track mile. Lets just say this is on a 400m track so we don't have to question short track conversion nonsense...

70mpw for the last 6 weeks averaging about 6:30-6:40 pace

- Had one particularly good LR, 15 miles at 6:20 pace

- Time trial 1000m - 2:32.0

- 14 x 400m 60 seconds rest between, 70 cutting down to 64, averaged 67 for the lot

- 8 x 1000m @ 3:08 average with 60 seconds rest in between

- 8 x 400m with 1:00 rest between averaged 65, 3:00 after the 400s and then 4 x 200 at 28-29 seconds with 200 jog recovery. This was one of my first workouts (Done on a 200m track in lane 6)

I know it's not much to work on but am curious what to be expecting. Thanks for the replies... All the best!

That 1k TT is the pick of the bunch. Honestly since it is Jan I would surprised if you don't end up running 4:0X this season.

4:24

You could be a 4:15ish guy if you didn't give a crap about 6:30-6:40 miles for easy runs

EASY RUNS don't matter

I have run 1:53, 4:16, 15:42 5K XC averaging 7:20-40 on easy runs

Oh and only 35-45 MPW

Just chill on easy days and you will get faster and maybe even run 4:10 or under

I thought that for my first couple semesters of college too, embracing the hard days hard easy days easy mantra, but didn't have a lot of success. Coach and I decided to try something new and we opted to make 6:20-6:40 pace the norm in BASE season (e.g. mid-November to early January) for indoors. Now that I am working out hard and starting the competition season my runs are averaging 7:00s more often. I have been training with a HRM monitor too lately and average HR for recovery days has been 150-160, good enough. To me, it appears my fitness has gotten much better from the upping of the easy run pace during base season but it may just be a coincidence as well I suppose. I think your 35mpw at 7:30 pace and your PRs is a testament to your talent, not to very-easy easy days.

150-160 seems awfully high for true recovery. maybe you're not working out so hard...

As much as I am willing to bust on the long interval workouts, I am just as willing to be supportive of easy distance pace at 6:20 to 6:40 and 150/160 for a college age athlete in sub 4:20 shape. While it is probably on the very top end of easy distance pace, it is still within range (less than 80% of max heart rate, pace in line with what you would expect of someone of OPs fitness). It also sounds like OP is adjusting pace on certain days to accommodate how he feels.

That 2:32 1km time trial is the real indicator here.

What is your 800m PB? If it is in the 1:55 region, then 4:20.

If it is in the 1:58/1:59 region, then maybe 4:15.