Ran this workout in prep for a 5k race on Saturday
3 sets of 4x400. 1:30 between each rep, 2:30 between each set
Set 1 1:28, 1:29 1:27, 1:27
Set 2 1:22, 1:21, 1:22, 1:20
Set 3 1:20, 1:18, 1:14, 1:15
Ran on a muddy trail the day after a 9 mile long run.
nah
No based on first set
Yes based on the second
F Yea based on the third
Unless you have no endurance.
Q: was the progressive pacing on purpose?
I’m around 17:30-17:45 and would run around 1:21-1:23 for 400s I think. Hard for me to get under 1:20 for sure.
I'm after a sub 19 5k as well. My race is 3/31 though. I have a 10k this Saturday in which I'm really pushing for sub 40min 10k. But all my vo2max workouts I've been doing are lots of 1k(avg @3:43), 1200m(avg @4:29) and mile (avg @6:05) repeats to help get me there. Which I won't know if I'm capable of sub 19 until after this weekend
I'm not sure what kind of workouts you've done outside of your 400m cut down that you just did. But good luck to you. Post back your results!!
Yes, the first set was a little faster than goal pace, the second was about 2-mile pace (I have run 11:21), and the last was at mile pace(I've run 5:09). I ran indoor track, but can't run outdoor so I'm trying to use my remaining fitness to get a good benchmark for what I should aim for next cross country season.(I ran 19:03 last season).
When I ran sub-19 I was in 7th grade and had ran a 5:23 mile the week before. You most definitely have the PR's and the speed to do so, but the question is- do you have the endurance? A 11:21 2-mile is very weak compared to your mile PR. In fact, I ran 17:12 before I broke 5 for the 1600.
hs runner also wrote:
When I ran sub-19 I was in 7th grade and had ran a 5:23 mile the week before. You most definitely have the PR's and the speed to do so, but the question is- do you have the endurance? A 11:21 2-mile is very weak compared to your mile PR. In fact, I ran 17:12 before I broke 5 for the 1600.
I only ran 18:45 before I broke 5:00 for 1600 haha
The 11:21 3200m was the first half of a double where I ran a 1600m about 2 hours later(it was 5:18 I believe), so I didn't go all out the second half and ran about even splits. The 5:09 was done 3 weeks later and was the only event I did. I definitely have good endurance as my long run is usually 10 miles and I have always done better in tempo and threshold workouts.