Are these workouts possible for me?

Why would anyone else know????

if you are in 4:10 shape but only ran a 4:21 TT then go for it. if 4:20 was your PB, then you aren't going to finish that workout

both of those workouts are virtually impossible. also moronic to attempt. not sure what distance you are training for either. I assume you wanted to do 10x300 at 800m pace?? That’s an absolutely brutal workout. Most athletes can maybe handle 6 reps at that pace. And 3x1k at 1600m pace is not possible. 3x1k at 3k race pace in and of itself would be a brutal session.

someone at your level would be more appropriate to do those sessions at these paces:

2x5x300 in 45-46

3x1000 in 2:50

I mean if you were actually in 4:12-15 shape you might be able suffer through through both of them and redline your way into completing them but WHY would you do it???

They’re both stupid workouts.

"2x5x300 in 41-42 (1:00-1:30 between reps and 3:00-4:00) between sets. "

A 41 300m is the same pace as a 54 sec 400m. 3000m of work at 54 second 400m pace seems a bit much.

That session needs to be a little shorter or a little slower.

at those pace and rest,

2x3x300 and 3x800 seems more appropriate

zipper wrote:

Ran a 4:20.7 1600 time trial a couple days ago. In the next couple weeks I have two really fast workouts that I wrote before the block started, but now don’t know if they’re too ambitious or not.

2x5x300 in 41-42 (1:00-1:30 between reps and 3:00-4:00) between sets

3x1000 in 2:42.5 (1600 pace. 6-8 minutes rest)

I think you could do them, but it wouldn't be smart. I ran 4:18 in high school and had a teammate at 4:21. Before heading to states senior year, we ran 5x500@1:18 followed by 250-200-150-100@35-27-20-13. We ran like crap at states. If we had been smarter and run that workout 1:20-1:21 and 36-29-21-14 (our race paces) we would've performed much better. To that end; the second workout actually looks alright. Volume is a bit high; 1000m at that pace will feel close to a race. I would switch it to 3x800, it will make a big difference. 4-5 minutes of rest should be good. The first workout, however, is far too fast for that volume and rest. That workout at 45-46 would probably be doable for you, and you could honestly do that workout at 48-49 and still get a very good workout. If you still want to lean into the speed side of things, I would recommend 2x3x300@43-44 with that rest.

How would you feel if you had cones that could be used for workouts as well as measuring the distance on the track or any terrain that will be used for workouts. it will also be able to measure on the curves would you purchase something like this, if yes why? and if not, also why?

That makes sense. I don’t think I’d do these workouts closer than two weeks out from my peak race. I do think the 1ks could be adapted to 800s, I doubt it would make much a difference benefit wise in the long run.

The 300 workout was more of a high lactate tolerance workout. I’m not too familiar with strong 800 workouts, I do think the volume is too high. Maybe something just like 15x200 would be easier because that last 100 can really get you