Just ran 59.40 in trainers and solo without splits of (13.7, 27.7, 43.2, 59.4)
what at my time be in a race with spikes and ideal pacing? (I’m a mid-d runner)
Just ran 59.40 in trainers and solo without splits of (13.7, 27.7, 43.2, 59.4)
what at my time be in a race with spikes and ideal pacing? (I’m a mid-d runner)
just sprint one lap
that’s what he did?
Its a 400, you basically push hard first 50, cruise(maintain pace) on the backstretch, kick with what you've got with 150m left and hope you can hold on till the finish. Rough pacing estimates would be something like 1 second off your 200m pr first 200 and then finish with whatever you have left.
400pacing wrote:
Just ran 59.40 in trainers and solo without splits of (13.7, 27.7, 43.2, 59.4)
what at my time be in a race with spikes and ideal pacing? (I’m a mid-d runner)
The model is second 200 2 seconds slower than first. You were about perfect. Training lactate tolerance will make it feel better. You might have slower races even after improving if you get ambitious and take it out too fast.
Even though I had a 4 second differential?
Bump
400pacing wrote:
Bump
Yes, sorry, you want to target a 2 second difference, so you went out too fast. As you improve lactate tolerance you will be able to hold on better. For now go about 0.5 seconds slower on the first half.
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Bump
400pacing wrote:
Just ran 59.40 in trainers and solo without splits of (13.7, 27.7, 43.2, 59.4)
what at my time be in a race with spikes and ideal pacing? (I’m a mid-d runner)
you don't run fast enough to require actual pacing.
work on your speed for a month 3 x 40m @95% full recovery and then come back
Ima mid distance runner just trying to see what I can run for fun. It’s quite absurd to claim that pacing is exclusive to faster times… I’m also 13
Maybe ease up just a bit on the backstretch.
Otherwise, you’re ok and just need to get stronger to close out that last 100.