Ran 600, 400, 400, 200, 200 with 100m jogging in between each (30 or so seconds)
Average 4:31 pace for 1800m (1:40, 69, 69, 34, 33)
Ran 600, 400, 400, 200, 200 with 100m jogging in between each (30 or so seconds)
Average 4:31 pace for 1800m (1:40, 69, 69, 34, 33)
This looks like something I would do. I think you can run 4:22
4:33-4:35
4:35 or a little faster
4:35-4:40
That's a valid estimate. My PR is right there at 4:36 (probably should have mentioned that in the original post).
MediocreHSRunner wrote:
Ran 600, 400, 400, 200, 200 with 100m jogging in between each (30 or so seconds)
Average 4:31 pace for 1800m (1:40, 69, 69, 34, 33)
I don't think it's realistic to think that you can race faster than you ran the 400s in this workout, but you should have a pretty good sense of whether you are in PR shape. What's your guess?
Current PR was exactly 69 average, but I split a 63 last lap so I guess I could squeeze a few seconds out of a faster race. I guess if you're right that 69/lap is most realistic then I'm about equal with my current PR or a touch faster?
There's a little bit more VALUE in those workouts that are right around 1000 meters or 1200 meters with short rest in between, because that starts playing into the mental aspect at practice. When you do those workouts and burning those thresholds, you mentally start going in practice, "Okay man, this is hard, this is where I'm at". And those are mental triggers that will come up in the race and help you get through it.
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