I recently ran a 4:57 1600m but have a PR of 2:25 in the 800m. I know I'm way better than that cause I just did a rep at 2:26 during a workout. Where should I be? Here's my best workouts + PRs.
PRs
200 m - high 27 (during workout)
400 m - high 64 (during workout)
800 m - 2:25
1600m - 4:57
best workouts (Not the same workout)
2 by 800 m (start of workout) - 2:28, 2:26
6 by 400 m (start of workout) - every time in between 64-68
4 by 200 m (end of workout) - 30, 29, 28, 27
roadtobreaking15 wrote:
I recently ran a 4:57 1600m but have a PR of 2:25 in the 800m. I know I'm way better than that cause I just did a rep at 2:26 during a workout. Where should I be? Here's my best workouts + PRs.
PRs
200 m - high 27 (during workout)
400 m - high 64 (during workout)
800 m - 2:25
1600m - 4:57
best workouts (Not the same workout)
2 by 800 m (start of workout) - 2:28, 2:26
6 by 400 m (start of workout) - every time in between 64-68
4 by 200 m (end of workout) - 30, 29, 28, 27
I'd suggest going out in 68, maintain pace 34 sec to 600m and then push hard for home. Try to kick in 30-33 sec.
If you can finish faster than 34 sec last 200, then you can go out a bit faster next race.
If your last 200 is pushing hard for an all-out effort 34-38, then that is your current fitness and you should probably try the same strategy again next time.
If you totally die the last 200 and run 40+ sec, then next race go out in 70 and maintain 35 sec pace thru 600m and then kick hard last 200m.
You can keep this general approach to 800m races until you get around sub-2:10. Then switch to a more aggressive first lap that feels quick but relaxed and smooth without too much effort. The 2nd lap is hard work and ends up 2-4 sec slower.
probably around where you are. if you're a noob, and want to improve at mid distances, work on foot speed. if you're not a noob your times come across "metronome" like someone whose sweet spot is out further, 2 mile, 5k, 8k, 10k. i say that because there isn't much fade from 8 to mile and your 400 repeats are steady.
If you had speed to match your mile fitness, I'd say you could run around 2:10-2:11. You might lack a lot of speed though and times during workouts dont say much. I'd still think you should be around at least 2:19.
VIT wrote:
probably around where you are. if you're a noob, and want to improve at mid distances, work on foot speed. if you're not a noob your times come across "metronome" like someone whose sweet spot is out further, 2 mile, 5k, 8k, 10k. i say that because there isn't much fade from 8 to mile and your 400 repeats are steady.
Huh? You think he’s around 2:25 fitness with a 4:57 mile and doing 6x400 in 64-68?
There are some mixed signals in the OP’s post, but I think he should be going out in 65-67 for a time in the 2:11-2:15 range.