Belarussiya wrote:
How can you run a 16:30 5k but barley break 30? We must be a different species
I’ve got a 26:something 8k XC sub 10:00 3200m type on my team that we get excessively hyped for whenever he breaks or even runs 30 during intervals. They exist lol. I just am not convinced OPs one of them
"only" 4:20 he says...
Your lack of speed influences your marks at every distance, not just the 800m.
You can either work on your strength here (ability to maintain speed) which means more work at <6' pace or attack a bit higher by trying more work at 5 pace. If your team tends to do very little running at <6 besides races, then take the slower choice; whichever choice you make, don't crack the whip, effort level never to exceed somewhat hard until yout meaningful racing in May.
It wasn't too cold. And this was the beginning of a workout. I don't have a PR for the 400m, but I've split 1:02/1:07ish before. I just suck at tapping into my full speed at any sprinting distance.