I ran the mile today and had a huge pr with 4:16. Btw I am 20 yrs old. Ik sub 4 is out of question since most runners peak in their low 20s for the mile. But I want to atleast get a 4:10 mile. I thought my 800 would be faster, atleast 1:55 but that is not the case, and I do not have much endurance. All the other milers that run the same time as me can break 15 and I struggle at 16 min 5k pace. What are good workouts for the 800? Or what can I do to run a faster 800 and mile?
My prs are
400: 54.2
800:1:57.1
Mile:4:16
2 Mile: 9:28
5K: 16:01
My training is
Monday:
AM:8 by hills at mile effort. (4:30 pace) 200 meters
PM: 6 reps of 5 second hill sprints flat out
Tuesday:
AM: Aerobic power run for 28 min at 5:48 pace
PM: Aerobic Power run for 45 min at 6:08 pace
10 by 150 strides downhill
Wesndeday: 5 by 1k at 3:15 per kilometer, 2 minutes jogging
4 by 300 at 48 seconds
4 by 300 at 45 seconds
PM: 2 sets of broken 300s. ( 3 100s, 1 min rest inbetween)
Averaged 13.3 seconds.
15 min of 30 seconds at mile pace and 30 seconds jog
Thursday:
Aerobic power run: 30 min at 5:49 pace
Aerobic power run: 60 min at 6:22 pace
Friday:
3 mile tempo at 5:45 per mile
2 mile tempo at 5:40 per mile
1 mile tempo at 5:35 per mile
2 by 800s cutdown start slow but build up at end
2:08 2:11
10 min recovery in between
Splits were (68,60)
(72,59)
PM: 6 by 800 as fast as possible without legs hurting but lungs burning
2:30 jog rest
Averaged 2:21
Saturday: off/ basketball
Sunday:off/basketball