dsrunner wrote:
With 2:04 800 best not clear yet you have the 400 speed for 4:20/9:20 but that can be addressed later … for starters think of these marks as a single goal. Get close to one the other will be within your grasp Few who can hit 4:20 are far off 9:20 on the right day
Next begin adding quality work to your program to bring down cruising speed
50mi/ week at 6’/mi average (5hours weekly run time)is far better work than 50mi 7:12/mi pace though one involves a full extra hour of running
Roughly speaking cap the weekly volume at 50mi cover more ground at <5:40/mi
10x 3:30 1000m w 90s rest will get you much further than steady running at 5’/km
A set of 20x 400 80 w 70a rest a better workout than continuous running for same workout duration
That said, hard workouts are far less useful that medium effort, somewhat hard workouts
No single workout should be so difficult you can’t repeat it the following day
This is the best answer so far, despite the typos. 3:30 perk is aerobically challenging and will produce great benefits, but for a guy with a 16:23 CC PR, it should feel pretty smooth.