12 x 200m w/ 200m jog, 1 Mile Jog, 2 x 400m w/ 200m jog. What's My Mile Time?

200m jog recovery in 2 minutes? 90sec? Or 60 sec? The one mile jog after the 12x200m was too much recovery imo. An 800m would have been better. So it makes the 2x400m with 200m rec kind of misnomer. Its great workout but you only did 2 of them in 78 sec, had you done 8 or 6x400m with 200m it give a better line to draw from. I believe your estimated mile time is around 5:29/5:55 only because the recovery is vague.

What can it be in 11 weeks? No one knows unless you put together a plan and let us critique it. And shoot us some recent PRs too.

Just my 2 cents

Thanks for responding so promptly :) For the 200m jogs, 89, 82, 83, 74, 93, 92, 87, 92, 96, and 113. I didn't press the lap button for the last 200, so I don't know precisely, but I paused it to take a sip of water, then I resumed it to complete the mile jog. Avg. pace for that 1.13miles was 9:15. The last two 200s recoveries were 122 and 100.

I'm follow the Jack Daniels' plan for 1500m-2mile training off of 45mpw, the first week of phase 2, although I'm doing a sprint workout once a week and strength training twice a week. Although I don't count it as training, I do work a manual labor job 25, give or take 5, hours a week and ride my bike 2 miles back and forth to work 5 times a week. I just came off of 5k training two weeks ago, with a PB of 11:05 for two miles, 13:59 for 2.5 miles (It was a night race and I missed a left turn, so I sprinted too soon and gassed out :l ). PB Mile is 5:21, I hit 5:23.5 last Saturday. I have the Strava data if you'd like to read it.

I've only been running seriously for a year and two months now; I'm 20 years old. I should still have a few beginner gains left, but I realize 20sec. in three months is a pipe dream. Maybe I could get 5:15 this cycle, who knows?

You definitely can get 5:15 in the mile. Put your mind there or you'll always think it's out of reach. You can absolutely get that time in 3 months (probably sooner), just make sure you're keeping the easy days easy. At your age you still have more than just beginner gains. I wouldn't be surprised if you get 5:15 in 8 weeks. Just keep doing what you're doing. I've used the Daniels method and it always works for me. I'm just base building for now, but I've done his 5k/10k plan. From my experience dont over do the strides on easy days. Keep them comfortable and not racing it. And the easy days really should be done at an easy pace. Many times i went above the recommended easy pace zone set at my vdot. Dont neglect the long runs either. This wasn't a problem for me but i had friends who would race it to get it done faster or skip it altogether. Good luck man!

Thanks for the optimistic response :) Oh yeah, easy is a feeling no doubt. As far as the long runs, my logic is that I've swapped them for a sprint workout because the plan for 1500-2miles 45mpw has the longest run in 10miles + 6 strides, since I do 8miles as a regular morning jog and I already've done 14 miles every week during my 5k training I feel the ten miler would be helpful, but spending a little time developing my speed would probably be more helpful right now.

I know that doing regular work at faster than mile pace is good for making not only making mile pace feel easier, but also to access closer to top speed at the end of a race. I'm following ET's 200m Relaxed Dash protocol for that purpose

http://www.letsrun.com/forum/flat_read.php?board=1&id=27488&thread=27488#ixzz4Ill0tHVK

for that. I've never been a natural born sprinter, 12.9 is my all time best 100m, 6.67 60m, but I think my mile time will love me if I dedicate just once a week to working on my fast-twitch fibers this training cycle.

These were the splits from that 5:23.5 mile

Trackbot! Optimize 1600m 1:21, 1:22, 1:28, 1:12

Trackbot! Optimize 1600m 81, 82, 88, 72

Optimized time for 5:23.0 1600.0m based on even pacing:

5:14.20

I am a bot. Info: habs.sdf.org/trackbot

Trackbot! Optimize 1600m 81 82 88 72

Optimized time for 5:23.0 1600.0m based on even pacing:

5:14.20

I am a bot. Info: habs.sdf.org/trackbot

Good Morning from Florida! Training update from the 12 x 200 + 2 x 400 workout. 6 x 400 + 4 x 200. The split times were 77, 77, 79, 80, 81, and 78, the 200s were 40, 40 (but I had to cross the street sharply to avoid a bloodhound, I don't like doing repeats in my neighborhood only for this reason.), 38, and 39 (despite my efforts to sprint the last rep, and Ford F150 and a Chrysler Sedan were coming in both directions, so I had to duck into the grass, and shift back onto the right side of the road after that, again I don't like neighborhood workouts only for this reason).

The recoveries for the 400s were 2:38, 2:44, 2:45, 2:59, 2:50, 2:43, stopped inside my house to get a sip of water so like a minute, then the 200s were 2:09, 1:22, 1:51, and 1:37. I had fun with this workout and I feel this session probably more closely represents my current mile fitness, although the times weren't quite as consistent as Wednesday's workout. Thanks for reading.

Training Update: Today's workout, the reps were 39, 40, 39, 38, 39, 38, 37, 38, 40, and 39, After a mile jog, the remaining splits were 40, (I was at my driveway about to start my next rep, my brother comes out the door to let me know that my mother was calling the bank regarding my debit card; this distracted me/how dare they interrupt my workout) 41, 40, 37, 39, and 36 (tried to sprint the last one, yeah my 200m best is 31.5, go ahead laugh) .

The recoveries seemed to take less time now, 82, 79, 69, 80, 84, 97, 89, 95, 93, 72. Took a sip of water, then a mile in 8:34. 87 secs to walk to my 200m/400m landmark and get set for the next rep. The remaining recoveries were 88, 108 (the debit card thing), 89, 91, 92, and 116 then the final rep finished 106 including a few seconds of hands on knees huffing and puffing then jogging back home.

Thanks for reading. Let me know how you think the workouts are progressing.

Training Update!

Today's Workout: 1200m 5k pace in 4:14, 800m 4:19 jog + 600m Rep in 1:57, 600m jog 3:42 (Had to get a sip of water, I didn't stop the watch), Mile Tempo in 6:12, 400m jog 2:46 + 2 x 200m Reps, 39 and 33, 200m jog 1:44 and 1:42.

What mile shape would you guys think I'm in right now? Here are PBs for reference.

200m 30 (ask me anything) two days ago

Mile 5:19 a month ago

2 Mile 11:05 3.5 months ago

5k 18:21 4 monthsbago.

Thanks for reading!

Speculator Sam wrote:

Training Update!

Today's Workout: 1200m 5k pace in 4:14, 800m 4:19 jog + 600m Rep in 1:57, 600m jog 3:42 (Had to get a sip of water, I didn't stop the watch), Mile Tempo in 6:12, 400m jog 2:46 + 2 x 200m Reps, 39 and 33, 200m jog 1:44 and 1:42.

What mile shape would you guys think I'm in right now? Here are PBs for reference.

200m 30 (ask me anything) two days ago

Mile 5:19 a month ago

2 Mile 11:05 3.5 months ago

5k 18:21 4 monthsbago.

Thanks for reading!

5:12 is my guess. Try doing 400 repeats at 78 pace. Like 10 of em.

If this was all out, I'm going to assume that you're not in much better shape mile-wise than before. Since you had a decent last 200 I'll put you 5:15-17. If this was more of a workout to get the wheels going, you could have a shot at sub-5:10 l. At your race in a few weeks, go out in 76 and see how you feel from there.

Thanks for the insight ! Lucky me, this worjout didn't feel labored, almost like I just released myself and not like "grr I working hard!". I was actually going for like 6min. Mile pace on the 1200m interval since my last 5k was 18:55 2 months ago, but I suppose it just happened the way it did. I've ran 78/79 quarters in the past two months so I think that pace should be challenging, but doable by the end of this month. Thanks for responding guys!

Training Update

2 x 200m, 38, and 39, 3 mile tempo, 6:14, 6:11, and 6:14, 6 x 200m in 37, 40, 38, 38, and 35. 70-75F Florida weather. Recoveries were, 200s 1:42, 1:43, post-tempo walking to favorite repeats spot 90sec. And 38sec. to catch breath. Final 200s were 2:19 (wrung sweaty headband and sipped water, did gargle and pur on head thing), 1:39, 1:48, 1:53, 2:21, and 2:11 (finished sprint huffing and puffing, walking until could keep my head up, then turned around and shuffled home)

Tempo pace really improved and recoveries too by like 20sec. per 200. I'm feeling quite strong, and if that tempo pace was any accurate I should be in shape to run something well under 5:19 for the mile next time trial :) Thanks fir reading LetsRun!