Hey all! This year for track my goals are to run around a 4:20 1600m and around a 9:20 3200m. I need help figuring out what my training paces should be. I want to know if I’ve been training at the correct early pre-season paces.
Some sample workout include:
3 mile tempo (5:24,5:30,5:27), 400m jog, mile in 4:57
4x600m w/300m jog rest (1:43,1:43,1:44,1:44), 400m jog, 4x400m w/300m jog rest (64,64,65,65)
I some sort of strides after most easy runs. Take into account I take these as almost full sprints though which I don’t know if I should be doing. My stride paces are 13-15 for 100m, 20-21 for 150m, 27-30 for 200m.
As far as longer runs I usually have one medium long run of 8-10 miles in the middle of the week and then a long run of 12-14 (and on the occasion 15) miles. I do these anywhere from 6:25-7:00 pace. Usually they end up somewhere in the middle at around 6:45 ish pace.
My question is: based on the info above what paces should I adjust/ hit on which type of runs?