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Subject: Sub 4:25 1600m and sub 2:00 800m training
I'm trying to break 4:25 in the 1600m and 2:00 in the 800m. This past Thursday I had an invitational where I ran the 1600m and the 800m. Unfortunately, the weather was awful. It was 40 degrees and raining with a cross wind at 15mph during my events. I ran the 1600m first and I was racing against the #5 currently ranked 1600m runner in my state. I went out with him for about 1000m before falling off pace. My splits were 1:04, 2:10, (1k at 2:42-2:43), 3:20 and then 4:34. I probably could of ran a few seconds faster because I was at the 1400m mark at 3:56-3:57, but I was too far behind 1st and too far in front of 3rd and 4th to have to kick. About 30 minutes later I had to run my 800m. It was such a fast turn around that I didn't really get a chance to warm up for the 800m. I was also chasing another runner who was ranked 6th in the 800m. He went out in 54 and I went out in 57 before dying and I ended up running a 2:07. My coach thinks that the weather cost me 4-5 seconds in the 1600m. But I want to know if I can run under 4:25 by the end of May or even faster. Here are some previous workouts I have completed earlier this season:
3/13/12 1600m race (indoor): 4:41.2 5th place
I was disappointed with this time, I led for the majority of the race, splits: 1:09, 2:17, 3:27 sadly my last lap was a 1:14
3/17/12 4x800, 800 (indoor): I had to run through a lot of traffic and I found my self near the back of the pack at 400m with a split if 63plus, I went way outside and passed everyone and ran a high 2:05, later that day I ran another 800m running another 2:05 and winning by 4 seconds
3/26/12: 1600m time trial: ran against my team 4:40.8 (won by 14 seconds, and it was cold and I died after the 1k, i went out way too fast. Splits 1:03, 2:12, (1k 2:47 then I died) 3:25
4/10/12 4x800, 800 ran a 2:05 and a 2:08 (second 800m with an upset stomach. It was a horrible racing day with winds at 20 miles an hour and a wind chill of 35 degrees. I won both 800m comfortably and watched everyone else finish
I usually run 6 days a week with at least 2 track workouts and a long run of 12 miles (on weeks with no meets). Some of my better workouts include:
10x400's at 66.7 pace with one minute recovery (completed on 3/10/12)
4x1200's @3:37 with a 2:30-3:00 minute jog and a 1 minute standing recovery (did this workout a couple weeks ago)
6x800's 2:18, 2:19, 2:19, 2:23, 2:26, 2:28 (2:45 standing recovery)did this a week and half ago
Last year during high school track season I got down to 4:40 and 2:06. Last summer I got down to 4:16 1500m.
The day after the meet I mentioned at the top I did 6 miles in 43:50 for a recovery run on Friday and at noon on Saturday I did 5x1200's in 3:40, 3:40, 3:41, 3:43, 3:47 with a two minute standing recovery followed by jogging a lap (my legs were moderately tired from the meet on Thursday). Most weeks my mileage ends up being between 40-45 miles and I have been putting this kind of mileage in since January.
I hope to hear from and get advice from as many people as possible. All input is welcome. Also, I would love to break 4:20 by this season if possible. I am a junior who lives in Wisconsin.
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