Have run it a few times, but all in bad conditions (too hot, windy, rain and cold, etc) because I guess I’m unlicky with that, but what do these workouts suggest?
3x(4x400) @ 75 avg w/ 1 min rest and 4 min set rest (hit 2 80s because I was having calf issues, take those out and it was 74 avg) “supposedly” 3200 Pace, but for some reason coach wanted it this fast
3x(4x300) cut downs @ Goal Pace (about 1 sec too fast)
53-52-50-50 avg w/ 1 min rest and 5 min set rest
2x(4x300) (this week part of taper for next week) @ Goal Pace (too fast this time too) 53-50-50-47 avg w/ 50 sec rest and 3 min set rest
8.5 miles today, 2 mi @ 7:50, 6:25 avg the other 6.5 w/ last 3.5 @ 5:55. Not all out either, could’ve gone another mile or two at the end same pace.
No workout was ever all out except for a few last reps, such as a 27 last 200 in early workouts or a 69 400, etc.
PRs: 56 high split- 2:15 (only ran a few times, always a workout 2 days before)- 4:59 4x1600 or 5:02 open (both horrible conditions) - no all out 3200 - 17:40 5k (didn’t get to race at state with a taper because of circumstances, but teammates who ran with me before state ran 17:20s)
I know my PRs aren’t fast, but I haven’t exactly had a fast race (except 5k). What do you think I’m in shape for? Is shooting for a 4:50 going out in 2:27 - 2:23 realistic? Faster? Slower? I’ve got districts next Friday. Thanks!