1:20 rest
3x800
1. 2:29
2. 2.35
3. 2: 37
4x400
1. 1:19
2. 1:17
3. 1: 13
4. 1:14
4x200
1. 33
2. 35
3. 33
4. 32
I know my times are all over the place but I did this workout alone. What could I run for the 1600 and 3200. I will update.
1:20 rest
3x800
1. 2:29
2. 2.35
3. 2: 37
4x400
1. 1:19
2. 1:17
3. 1: 13
4. 1:14
4x200
1. 33
2. 35
3. 33
4. 32
I know my times are all over the place but I did this workout alone. What could I run for the 1600 and 3200. I will update.
prolly like 4:50
epicTCK wrote:
prolly like 4:50
at fastest.
I’m going to guess 4:55 & 10:35, mostly because you were struggling to match your 800 pace on your 400s.
I would also like to add I have used Daniels and Tinman but I don't know how accurate they are. Weather was decent with a little wind. However, my legs felt very heavy.
Update: I ran a 10:50. This was my first race since August because of injury and first time being on a indoor track. I am frustrated that I could not run 10:30.
Hi.
What about your weekly plan ?
Mileage, workouts, E running, Long Runs ... ?
A typical week for me excluding this week because it was a little different.
Monday: 7 miles 6:30s
Tuesday: Workout(tempo or threshold) 6-7 miles
Wednesday: 4-6 miles 7:20s
Thursday: track workout (usually 3 miles of speed workout that consist of 800,400, and 200)
Friday: 3 miles 8:00-7:45
Saturday: 8 miles 7:00s
Sunday: Track workout with my dad that usaually is 4.5 miles of speed work
Total is 40 mph including warmups and cooldowns. I really need help.
Monday - too fast, it is like tempo run for you
Tuesday - Again tempo, how fast ?
Thursday - Could you describe pair of works in details ?
Saturday .. Again, too fast for you.
You are doing too much by using wrong paces.
I am being in the same pace as you and I do only 2 workouts: LT + VO2max and run cross-training at roughly 8 min
Sometimes I do run faster, sometimes I can run 8:30 per mile.
No need to run too fast and do so much of intensity.
You should clearly understand " What is the purpose of that workout?"
If it's Easy or Recovery running, do in at 60-75 % of HRmax.
LT workouts do at needed pace.
You should run much faster with not doing so much.
Good luck !
The tempo workouts are usually around 6:00-5:50.
A Thursday workout on the track would be 3x800 5k pace 4x400 at mile pace and 4x200s at 200 pace
Sunday could be like 2x1 mile 3x800 and 4x400
How is Saturday too fast my friends do them faster?
You cannot progress and run faster, because you are overtrained.
You should do only 2 hard workouts a week ! But you do 3-4 , 2 moderate running and only 1 recovery.
How fast you run 10k and HM?
I do know nothing about your friends, their training history etc.
You asked "Why I run so slow, I should run faster". I answered you, if you do not believe, so keep continuing.
I will try to slow the paces and do 2 workouts like I have done in the past. Thanks for responding. The problem could be that I am always motivated to run workouts like Galen Rupp.
How old are you?
I would cut the intensity down a lot, dude. And 10:50 is about right based off your workouts. Do you have control over your weekly plan? If so I could help you organize it better, but basically, if you aren't doing a workout that day, you should go slow, like annoyingly slow for you. It will help make your workouts better.
I’m a freshman who is a lot smaller than my teammates. (5’2) It’s just that when do 800s they are all faster than 5:20 pace. I have 2 teammates that ran 10:24 who I run workouts with. I thought I should be them.
It's very important that you learn now that you need aerobic ability to race well. That means the easy running part of training. It's hard to believe at first, but the more you do it, the more you'll see that it helps. Basically, you need to run more miles at an easy pace. I'm assuming you have a team you practice with at school, so you probably can't change the training much, but I would start running Monday, Wednesday, and Friday all slower than 7:30 pace. There's no need to go faster, and 8:00 pace might be even better. You want your easy days easy and hard days hard.
Also, the reason your 800s can be sub 5:20 pace but you race slower is because you can only do 3 sub 5:20 pace. To race under 5:20 pace, you need to be able to comfortably run about 6x800 @ 2:35 with 1:30 to 2 min rest. The key part is comfortable. Workouts should be hard, but it shouldn't be harder than the end of a race.
You're doing great for a freshman by the way! Just make sure to train smarter, not always harder!
Update: I did a workout today that gave me confidence . I slowed down on my run yesterday also.
4x400 slower than mile pace
200 meter jog recovery
1:17
1:20
1:17
1:18
4x400 at mile pace
1:13
1:12
1:14
1:11
4x200 at 800 pace
34
34
33
32
Felt good for the most part. Ran with my teammates. Does this workout indicate 4:50s?
Looks like you're still racing the workout a little bit to try and hit a pace. You have the speed, man, you just gotta work on the endurance part of it. I'd say you should break 5 soon, but 4:50 is a little harder, but possible.
You should be able to run 10 x 400 with 1 min recovery at 71 - 72 s to run 4:50!
What are you talking about ?
Prefontaine91 wrote:
You should be able to run 10 x 400 with 1 min recovery at 71 - 72 s to run 4:50!
What are you talking about ?
I meant to say sub 5. If I want to run 4:55 what splits should I have hit for that same workout.
73-74
But better to do
3 x (4x400)
1 min between 400 and 2-3 between series
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