My son run 4:05 indoor this year with only a 1:56 800.
My son run 4:05 indoor this year with only a 1:56 800.
With a 49.X 400 and 14:40 5k, the mile is probably your best event. Certainly possible to run faster than 4:16 for you.
With a 50s 400m, you have plenty of kick. You just don't (yet) have the strength to carry your speed all the way through 800m. Look at the stuff that CopperRunner posted above.
Over the last 200, refocus on strong, efficient form with fast turnover, good arm swing, drive, etc.
You should be able to dip under 3:50 in the 1500 and 1:55 in the 800 for sure with that range right now.
Was the 49x an open 400 (i.e. standing/block start and in lanes?)
The 49 was a standing start as I do not not know how to use blocks. I was in lane 5.
Yeah I will be trying the 300 workout tomorrow.
Bullet the Blue Sky yeah you are right. I am about to start practicing my speed for the end of races by doing the longer intervals first and then try to do some 100, 200s, 50s while tired. I plan on also doing like medium intervals maybe 600s or 400s. Where i practice going at faster then 3k pace atleast and focus on maybe kicking the last 100 or 50 or so. Most of the time I usually do the sprint work first. So like the 2 by 250s at 400 pace and then the longer intervals.
as of right now you can run 800m in the ball park of 1:50-53. you just haven't raced one recently. regardless of what you choose, youre obviously very gifted runner. the mile is your best event, so do whatever training will maximize that race, in my opinion that would be more 1600/5k training but you'll be great in either. with a 49 high 400m and a 14:40 5k, you can probably run faster in a mile right now as well, probably 4:10 +- 2 seconds.
I would be happy with a 4:10 mile. Have a race this Saturday hope it goes well. And then I have one more last meet in 3 weeks.
Today's training was what our team calls mile pace work
AM: 1 mile warm up. build up to mile pace slowly for the last 100 meters.
2 by 150s at 18 seconds
2 by 5 sets of 30 seconds on 30 seconds rest.
1 mile cool down
PM: The main hard workout. Plan was to do 6 by 600s at mile pace with 3 minutes recovery (more closer to 3:30)
Ended up doing 5 reps instead unfortunately. And just finished off with 2 200s at 30 seconds.
I went to fast on the first few reps as I started feeling the lactic acid at rep 3. I averaged 1:34.
Did the 300 workout today. Hit the times, except went a little fast on the last rep of the 1st set. Thanks for the workout. I think it definitely helped me get more smoother at that sub 4 pace and defnitely helped with the lactic acid tolerance for the last part. Finished off with a 20 minute progressive run. 10 min mile pace down to 5:30.
Then in the pm I did a fartlek. 5 sets of 2 min on 1 min off. Averaged 4:38 pace. The off was really slow. And then did 5 sets of 2 min on 2 min off at 4:28 pace. Finished off with 6 hill reps.
Will be racing the 4x4, mile, 800 for the meet on Saturday.
Hello everyone,
I ended up running a 1:53 low. I went out to hard for the first lap (54) and payed big time at the end. As I slowed down a lot.
So what happened
25 out of 52 posts by the OP on this thread. This must be some kind of a record.
Can you please give us updates
This is not normal wrote:
25 out of 52 posts by the OP on this thread. This must be some kind of a record.
You must be new here.
Though I'll agree that for an OP to make about half a thread's posts under the same name is pretty rare...
Bro cmon bro
Did you end up break 4:10
Workinghard wrote:
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
You can be a sub 4 miler with that kind of progression if you don’t get injured.
Bro wya, what happened bro
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