What can I run based on this workout?
3 sets of (600,1 min rest,400) with 4 mins rest between sets
Set 1....1:37/64
Set 2.....1:39/66
Set 3.....1:39/67
Followed by 8x200 in 31/32 with 60 sec rest
What can I run based on this workout?
3 sets of (600,1 min rest,400) with 4 mins rest between sets
Set 1....1:37/64
Set 2.....1:39/66
Set 3.....1:39/67
Followed by 8x200 in 31/32 with 60 sec rest
Running at 4:25 pace even after seemingly burning out a bit in the workout is promising. You are comfortable running 200s in 31-32, so I suppose you're in 2:00-2:02 shape there, and I would shoot for 4:20-4:24 in your next race. Start out in 64, settle in a little (66), move up decisively (66), and kick (64). Those are suggested splits.
alabama runner wrote:
Running at 4:25 pace even after seemingly burning out a bit in the workout is promising. You are comfortable running 200s in 31-32, so I suppose you're in 2:00-2:02 shape there, and I would shoot for 4:20-4:24 in your next race. Start out in 64, settle in a little (66), move up decisively (66), and kick (64). Those are suggested splits.
Would you recommend he start 100m behind the field or continue running an additional 100m after the finish line?
I think under 4:10
....
alabama runner wrote:
Running at 4:25 pace even after seemingly burning out a bit in the workout is promising. You are comfortable running 200s in 31-32, so I suppose you're in 2:00-2:02 shape there, and I would shoot for 4:20-4:24 in your next race. Start out in 64, settle in a little (66), move up decisively (66), and kick (64). Those are suggested splits.
Op said 1500 not 1600
If you pace right around 4:08 you could do