Where Your Dreams Become Reality
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Subject: RE: My goal of sub 4:00 1500-I will not stop until I reach my goal.
heading back to longer reps for a while now, it seems.
tuesday was 4x (1k, 2 mins, 600, 3 mins). I turned the last k into a 600 though - my teammates cranked it and i'd rather run a good 600 than a lousy k.
3:05, 1:46, 3:04, 1:47, 3:04, 1:48, 1:50*, 1:42.
Not surprising that I was getting a little slaughtered - working with 14:30 types (who are a bit out of shape). The starred 600 ended up being something like a 2:54 for the guys who kept going.
10x400 is a pretty good workout.
10x400 with 3 minutes? I'm not so sure about.
Giving yourself 3 minutes is basically complete recovery...which turns this more into a speed workout, in which case I'd say do 6x400 fast. 10 4's at full speed is a bit much.
If you want more of a miler indicator workout, go with 10x400 with 60 rest. Your average should be around your current mile pace. If you kill yourself in the workout, maybe a little slower - if you take it easy, maybe a little faster.
In a season where I went from 4:45 or so to 4:30, I ran a few workouts like these:
12x400, 90 sec off
8x600 2 mins off
16x200 45 seconds off
4x8, 4x4, 2 minutes rest
2:28, 2:30, 2:31, 2:29, 66, 68, 67, 63
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