Critique my workout

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That seems like a solid workout, but did you only do recovery runs since your 1600m? I think that 2 days should be the most rest unless you're tapering down for a big meet. I would also try to get in a couple strides to get the legs feeling good and smooth at the end, or just do some 200s. 4:36 is pretty solid, and if you have good strength or keep building it up you could probably get down to 9:50 on a good day.

I ran 3200 on Friday, then 1600 on Saturday, so I think it's good I rested a bit. Also, my Sunday long run was pretty hilly and at a decent pace. We only do two workouts and one long run a week, and then most weeks there is a race. I wouldn't be comfortable doing more hard workouts than that.

i think it's a great workout, but i find the concept of 8 600's to be weird. people don't usually do 3200 pace 600s and 8 seems like an odd number. apart from that, i actually think that it does a good job of getting you used to that kind of pace with short rest. the more i think about it, 600s seem like a good 3200 interval. 800s are a bit extreme especially for 5 flat pace, but 400s just seem too short for 3200. so yeah i think that you might be able to dip under 10:00.

Would 2x1600 in 4:55-5:00 be good? How much rest?

2:30-3:00. Good luck man, also you haven't sent your SC yet

Make sure you get in your daily 5x18 and greens, too

5x5x18 is more like it. Also, I already said I'd pass on the SC. I've probably posted enough of my times on here that you could figure out who I am if you really tried. I did fudge some of them for anonymity though, but a good LRC sleuth can always find out!

Hey man, sorry about that... I kind of skimmed over the part where you said you'd pass... my bad. Didn't mean to pester you. Also, for your 2x1600, if you want something a little less taxing but more volume at goal pace you could try 3x1200.

You were probably right. I had already started the workout before you said that, but I guess I had to try it anyway. I did:

1600 - 5:04, 3:00 rest

800 - 2:33, (was trying to do another 1600 but felt terrible at 800 so stopped), 1:30 rest

400 - 68, 1:30 rest

200 - 33, 1:00 rest

200 - 33, 1:00 rest

Next time I try that workout, if ever, I'll probably take 4:00 rest, and I probably also warm up for longer. I did a full 30min warmup but I felt tight during the 1600.

I'm also whatever the opposite of a workout king is. I do way better in a race than in workouts. That's usually good until I try to do a workout based off my current ability and then I can't.

2miduderunner wrote:

i think it's a great workout, but i find the concept of 8 600's to be weird. people don't usually do 3200 pace 600s and 8 seems like an odd number. apart from that, i actually think that it does a good job of getting you used to that kind of pace with short rest. the more i think about it, 600s seem like a good 3200 interval. 800s are a bit extreme especially for 5 flat pace, but 400s just seem too short for 3200. so yeah i think that you might be able to dip under 10:00.

8 is actually an even number, not odd.

If I were you I would run normal freakin interval distances based off of 400m laps such as

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for example.

What? Do we care? Run the distance you dumb runner and find out if you can meet your goal.

Another loser. When will this ever end?

Next we will get someone's 100m time and ask for a prediction on his marathon capability.

Wow thanks. If you don't like me posting here, maybe you shouldn't read the threads. Just about every thread on the HS forum is either critique workout or predict my time threads. I know a lot about running from reading old threads here, but what's so bad about more knowledge? I like learning from other people's experiences.

The big thing is that when I first started running I never thought I'd break 10 until junior year at least. I'm excited about going under 10min and mortified at the same time that I'll do it wrong.

So thanks for the help Coach G. Great to see there are still good people around.