What ways can I show proof? Coach just asked me if I wanted to follow the mile 800 path or vice versa the mile 5k path. And I did not know and I thought I should seek some advice on here.
Lastly workout was 2 hours after the race. I felt recovered to do it. The 3 mile tempo felt in control and felt like 10k effort. Your rovht tho the 800 tales time mentally.
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.
I would like to break 1:55. I just need to work on the last 200. The last 800 race where I ran 1:57 I came through a 58 at the 400 and 1:27 at the 600. But stated slowing down after. I didnt have no kick.
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.
What ways can I show proof? Coach just asked me if I wanted to follow the mile 800 path or vice versa the mile 5k path. And I did not know and I thought I should seek some advice on here.
Lastly workout was 2 hours after the race. I felt recovered to do it. The 3 mile tempo felt in control and felt like 10k effort. Your rovht tho the 800 tales time mentally.
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.
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?)
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.
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.