Ladder workout
400,400,800,1000,1200,1600,1200,1000,800,400,400
1:00 rest between 4's, 1:30 rest between 4-8, 3:00 rest after the 16, 2:00 rest after 8,1k, and 12.
Splits were 1:04,1:04,2:10,2:49,3:26,4:28, 3:15, 2:39, 2:04, 1:01, 0:56
Ladder workout
400,400,800,1000,1200,1600,1200,1000,800,400,400
1:00 rest between 4's, 1:30 rest between 4-8, 3:00 rest after the 16, 2:00 rest after 8,1k, and 12.
Splits were 1:04,1:04,2:10,2:49,3:26,4:28, 3:15, 2:39, 2:04, 1:01, 0:56
What are your current PRs? If you're better than 4:15/9:10 and working out like this, then I would say you are in a good position to get under 4:10 and 9:00. If you're a 9:20 workout hero then you probably won't improve at all until you figure out the difference between workouts and races.
my two pennies wrote:
What are your current PRs? If you're better than 4:15/9:10 and working out like this, then I would say you are in a good position to get under 4:10 and 9:00. If you're a 9:20 workout hero then you probably won't improve at all until you figure out the difference between workouts and races.
^^^^THIS
That's a really strong workout. I'd guess somewhere between 8:45-8:55 depending on the race for 3200
1600: 4:10 or faster
800: 1:55 or faster
Call me dumb but, if this is real and OP has 52 or faster speed, this is knocking on the door of sub 4:00 or at least sub 4:05 and close to 1:50.
workinghard2022 wrote:
Ladder workout
400,400,800,1000,1200,1600,1200,1000,800,400,400
1:00 rest between 4's, 1:30 rest between 4-8, 3:00 rest after the 16, 2:00 rest after 8,1k, and 12.
Splits were 1:04,1:04,2:10,2:49,3:26,4:28, 3:15, 2:39, 2:04, 1:01, 0:56
The last quarter means you have decent speed so I think you should be around 4:00 for the mile. If you didn't say you were in highschool I would have expected under 4 for the mile. Personally I know I would need to be in 3:38 1500 shape or something to run that workout.
But if you're a workout hero then it doesn't mean anything. Also you should give us some background like mileage, progression and everything.
there’s guys on my college team who run sub 14 who wouldn’t even be able to do the back half of this workout starting from 1600 and coming down
This is either a troll or you are an absolute idiot if you work out like this and can’t run 8:40 and 4:05
There is no way anyone who completed that workout would be posting here. It’s 4:00 territory.
also that’s a load of work for a high schooler. 4.5 miles of hard track work
I'm a sub 4 / Sub 14 collegiate sophmore. I'm guessing that I complete this workout at a 8/10 effort (don't really do ladder workouts much, usually cutdowns in terms of distance and speed). Regardless, It's a really great workout! If it was a normal effort, well u should be able to run 3:58 / 13:40. If it was the hardest session of your life, probably like 4:02/14:00.
The people saying 1:55/4:10/9:00 .. lmao
* I could complete *
So for your distances , I'm guessing 1:49/3:58/8:35