I have my last meet on Monday June 8 and I want to break 5. on may 8 I ran a 5:14 with a lot left in the tank. Ive done a bunch of speed and the other day I did a 3x800(2min rest),3x400(90secrest),3x200(60 sec rest) with 90 sec set rest in 2:45 2:45 2:45 74 76 74 32 32 30 does anyone know what I'm at right now and workouts that would get me as close as possible to get there
The 2:45 800's don't give me a lot of confidence. Those need to be sub 2:35 for me to think you've got it. 30's and 32's for a 200m are fast, but not a real accurate predictor.
The predictor workout is 8-10 x 400 with a 60 second standing rest. If you can run this in 74's then you can probably do it.
Have you raced since may 8? Also what were the splits for your 5:14?
Based on your workout, I think you have a solid shot, especially the 400s with short rest with gunk in your legs from the 800s
If you have other planned workouts, please share!
I run a 4:51 mile, the most important thing is to be able to switch gears when there are surges in the race, and given you only have a week till the race, my recomendation is a light workout today and light on friday, short and fast, not cooking your legs, if you need to cut out 1 or 2 reps thats ok
Here are some examples of what I do during end season taper time:
Cutdown 600 (each 200 faster, no break tho, 36-24-32) 4 min rest, 1-2 x cutdown 300 (18-16-15) w/ 2 min rest, 3 min after that, 1-2x 200-45s rest-100 (30/31ish, 14), finish with fast 150s if needed, roughly 20-21
2x Cutdown 500 (400-100, 69-16) w/ 2:30 rest, then 4 min rest, 2x 350 (56) w/ 3 min rest, 3x 200 (31) w/ 2 min rest
With only a week I might do a 4-5 mile run, then some accel 300s and 200s today then one of these tune-up workouts on friday
Keep in mind if you are more of a 32/16 runner then this might not be the best setup for u
I could have definitely gone faster on the 8's but the coach said at 32 pace so I took it a bit easy. I was also in trainers so in spikes the 2's and 4's are prob a bit faster. in April I did a 2x5x4 where it was like 70,68,71,72,73 74,74,74,73,67 rest was 90 and set rest was 5min
I also did a 6x400 60 sec rest in the rain and trainers and went like 75 77 76 74 74 74. that was a week ago
The hay is pretty much in the barn at this point, given that your meet is 6 days away. Training too hard, and especially for ‘predictor’ workouts (huge scare quotes there) is not gonna help.
Your best bet is to stay sharp, taper a bit, sleep well, and try to run even splits to go sub 5.
According to my experience, you're not in sub 5 shape yet. Your speed is more than reasonable, and I believe you have a bright future.
Run your workouts according to your PR, 5:14. You cannot run workouts to prove sub 5. The only success is sub 5 in a race.
Since you said you had a lot left in your 5:14, I'd recommend going out at 5:10 pace, and if you still have a lot left, kick it in hard from 600 out. The reality is that most runners don't go from 5:14 to 4:59 in a month. A 5:0X would give you more of an idea of the type of fitness required to break 5.
Your 6x400 on 60s is too much 5 days out. 60s rest you are definitely building lactic that will fatigue you, even in 5 days. If I were you, I'd take it very easy and train around clearing that out. Short, easy runs, with some easy strides 1-2 days out. You seem to have a bias to overcook training, so I'd default to 2 days out, and take them easy.
Chill out bro. We're talking about practice and you're running at a goal pace that 14 seconds faster than your PR. Easy does it.
yeah I mean though my 8 is a 2:16 and my workouts have been matching other people on my team who are sub 5. If I'm not sub 5:05 the season will be dissapointing so I might as well try to get it.
yeah I mean though my 8 is a 2:16 and my workouts have been matching other people on my team who are sub 5. If I'm not sub 5:05 the season will be dissapointing so I might as well try to get it.
Workouts are meaningless. They do not "predict" a time, they help you attain it.
This is the week to relax - all the work is done, just show up on 6/8 rested and race.
yeah I mean though my 8 is a 2:16 and my workouts have been matching other people on my team who are sub 5. If I'm not sub 5:05 the season will be dissapointing so I might as well try to get it.
Workouts are meaningless. They do not "predict" a time, they help you attain it.
This is the week to relax - all the work is done, just show up on 6/8 rested and race.
do you know a specific milage or how much rest I should take these next few days
First quarter should be close to 75 (1:15)not to fast. You have to be somewhere close to 2:30 at the 800M. The third quarter is the toughest and must be run very hard to be close to 3:45. It is easy to slow down and run 3:50 (1:20) seconds. If you hit 3:45 hold your pace and sprint with 200 to go. If you run 3:50 you will need a 70(1:10) when tired.
Stay to the inside of the lane on the curves unless someone is slow. Pass on the straight.