underpeforming in races

I don't think 8 x 200 in 31 is "super easy" for someone wanting to run around 4:10. I assume you did at least 1 harder session earlier in the week.

If you're peaking, it starts at least 7 days out. If you've been doing a 12-13 mile long run, cut that to 9-10. Take the daily 1 hour runs & turn those into 5-6 miles. Run the easy days easy. Do a sharpening session & then just strides 2 days before.

Make sure your warm up routine is sound. You're fit for something faster.

I feel like a broken record telling every letsrunner this, but you guys keep racing your workouts and then wondering why you don’t have more come race day.

Your 500s workout tells the story, your last two reps are slower than the rest, meaning you were already fading by the end. Also you are not doing 8x200 @ 31 “super easy”, because 1600m at 800m pace is not an EASY tune up workout 2 days before a meet. I suggest you figure out a better way to gauge what easy really feels like.

Work at the level you ARE AT NOW, not the level you WISH TO BE. you are not a 4:05 1500m runner (or even a 4:15 1500m runner) until you’ve done it, so why are you trying to work out like one?

It is counterintuitive, but slow down your training (and limit your training effort), and focus on finishing your workouts strong and feeling like you could do another 2 reps (or 1 set). Then you will find you can stack good workouts together as well as have stronger race performances.

Starting too fast combined with unrealistic expectations leads to poor performance. Not sure why that's hard to understand.

I wouldn't touch anything faster than current mile pace in workouts. Make sure you're getting your threshold work in too. You seem to lack strength and are running a bunch of short hard intervals.

This really should be pinned at the top of the board and left there for all of time and eternity.

And, as someone else said, I can almost guarantee that you're going out too fast due to unrealistic expectations.

so can you give me advice how should i try to pace the next race ? thanks for advices i will talk about it with my coach

I think it's more of an over-racing your workouts thing versus simple pacing advice. Just looks like you're slightly overreaching in the workout, as evidenced by running faster on the earlier reps. Then, when you're approaching a race, you're still doing hard workouts, calling them easy, & then trying to figure out what went wrong.

I do think 4:15ish is in you wheelhouse. My guess in the 1:25/1:27/1:31 race is that the 1:25 wasn't even.

My advice: treat your workouts as workouts. You should feel like you have something in reserve at the end (for most sessions). When you do pace specific stuff, make sure your first couple of reps are in control. Show some small progression through them -- like on your 500s- start in 1:25, close in 1:22. Or run them all at 1:24-25 in control. When it comes time to race, trust that you've done the work. Do a last workout 4-5 days before the race. Don't do a session like 8 x 200 @ 800 pace two days out. Just do a handful of strides after an easy run. When it's time to race, get off the line the way you want to. Forget what other people are doing. Get to 500 in an even 1:25, feeling full of running, versus moving backwards. There's a ton of time on the table for the taking. Just be smart with it.