Won’t reveal my PR as I want to see what shape I’m in based of this Speed ladder
(200-300-400-500-500-400-300-200)
Rest as followed 1:00,1:30,2:00,2:30 and same back down
Followed by flying 150s
(31,47,64,84)
(88,67,49,28) 15+ wind on the backdown part and the 500 hurt like hell
Spikes on 150s-
(20.8,21.2, 19.8,19.5)
Appreciate your time for reading this !
4:55
Depends on if you a speed type or moving down from 3k-5K
4:35
Bump.
If it helps I’m a junior in college and my Pr from last year is 4:36
Based on the info you provided and without your pr's it is hard to guess your time.
my guess would be l4:28-4:35
Did you do a downhill mile?
Up hill 100 to 200 yard strides up and over hill?
Did you do any visualization or relaxation exercises?
Here's a trick when the pain gets to you just think
of Alan Webb's 100 (12sec) yard dash.
Good luck and please post your time.
Whoops I forgot to add.
Not doing adequate hill training is like going
to a bar-b-cue and forgetting the sauce.
Oh, well. Good luck sport.
To_PR_or_not_to_be wrote:
Won’t reveal my PR as I want to see what shape I’m in based of this Speed ladder
(200-300-400-500-500-400-300-200)
Rest as followed 1:00,1:30,2:00,2:30 and same back down
Followed by flying 150s
(31,47,64,84)
(88,67,49,28) 15+ wind on the backdown part and the 500 hurt like hell
Spikes on 150s-
(20.8,21.2, 19.8,19.5)
Appreciate your time for reading this !
So what did you run?
2 second off my Pr. I Hit a 4:38. Fell off with 600m to go . Definitely feel like I underperformed and in better shape then last year . Not happy with the performance but not upset considering it was my first mile in 8 months .
Thanks for following !
To_PR_or_not_to_be wrote:
2 second off my Pr. I Hit a 4:38. Fell off with 600m to go . Definitely feel like I underperformed and in better shape then last year . Not happy with the performance but not upset considering it was my first mile in 8 months .
Thanks for following !
I liked this prediction thread. My initial thought with the workout was that you fell off between the 400 & 500 reps. Like the 500s should have been a little faster. You obviously have some speed but I would guess you're stronger at the 800 than at the 5k? I'm sure you have a coach and are on a plan but I would try to build up some longer reps. I get the impression that you can knock out 200s/300s/400s all day. Maybe some tough workouts like 4 x 600, 3 x 800, 2 x 1km, etc. to feel mile pace for longer. You can always add in something in the 100-200 range after that kind of quality. I would make sure you still hit a decent long run (at least 12-15 miles) and do some tempo work to build strength.
You look like you have a ton of room to improve. I could see you getting into the 4:20s or better by the time outdoor season is said and done. Good luck!