Where Your Dreams Become Reality
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Poster: MS3 Runner
Subject: RE: Need some help from the milers out there
Firstly, 6-8x800m repeats should be done a little slower than 2-mile pace with maximum 2 minute recovery in between, so 2:20 is probably too fast (not too slow) for your friend. (If he could run 9:20, then his 800 repeats should be 2:21-23).
Secondly, the target pace in a workout should always be based on current (not intended) fitness. The key is to go by effort, not by time. If you get in better shape, then the same effort will translate to a faster time. The reason the repeats are 3-4 seconds slower than mile pace is because they are supposed to be comfortable, but still moderately difficult. When I first broke 4:10 in the mile, my 400 repeats were kept at about 65s with 1-minute rest. When I first broke 4:20, my repeats were around 67-68.
What I always did was keep meticulous track of my workouts and compare my progress every few weeks. As I got in better shape my interval times would drop a little.
Lastly, and most importantly, the goal of training isn't to see how hard you can run in workouts. Rather, it's to see how fast you can go in workouts while staying comfortable and relaxed.
Hope this helps.
MS3, Is the "3-4 seconds slower that mile pace" the target mile pace (lets say 4:20/ mile so, 400's at 68-69)? or should they be based on his current PR for the Mile pace?
of course the same would be true of the 1600m intervals also?
BTW...My intent is to discuss this with his father and suggest he take an active role in encouraging his kid (dad is very supportive) to work with the coach to get a better approach to the training he is doing. I dont expect at this point there is much he can do for this season. He may only have about 2 weeks left at best.[/quote]
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