My p.r. is a 5 03, for the 1600, and never broke it last season becuase i did not race city finals for the 1600. What kind of paces do i need to run in workouts i feel extremely comfortable pacing myself to what coach tells us, but too easy. What pacing would i need in workouts in the 800 400 600 and maybe a 1200 to become better at the 1600. Im aiming hopefully 4 50 but hopefully a 4 40 if anything
these might help:
12x400 in 70-75 with about 3 minutes rest
How long is your long run? If it isn't at least 6 miles i would also add that.
You need to be able to run a 2:22 or so 800 at least to break 5;00 in the 1600.
Also look at your past splits. Most people go out too fast and die. When you race make sure you go out in 75 or even a bit slower.
6-8 x800 in 2:50 or better
10x400 in 74 w/60-90sec recovery
800 race in 2:15-17, 3200 at least 11:00 (preferably sub-10:50)
go out in 73-4,then 2:29,3:45,4:59
3 minutes? isnt that awfully long? and i run with my hs team, so just lloking for some splits that will convert to atleast a 4 50 1600. We usually run 400's 600's 800's and sometimes 1200's intermixed. I can run the 400 and the 800 easy 75 or 220, but what should i be going for if my personal goal is hopefully a 450 by my first race, and hopefully in the 4 40's by my last
3 minutes is too long (except for the 6-8x800s).
Also,1200 run hard (time trial) by yourself should tell you what your near-term potential is (=pace for 1500 in next race, or 1600 after a few races). A great way to learn pace.
also do i necessarilly need a oood "kick" to be succesful, i mean im pretty fast or t least faster, but dont have that raw speed at the end of an 800. How can i build this, or be better at it and quicker
ya 3 min rest is long on that 12x400. If you can comforably cruise a 220, then what you need for the sub 5 is endurance. All that is increasing your mileage.
what do you mean run a 1200, i have split in many races around 345, i know theres no way im ever going to get close to that, what do you mean? After the 800's?
will running in the sand help, or running hills my endurance/strength, becuase i can't seem to go past that barrier and tolerate that pain at the end of a workout, after pacing myself
I mean a time trial. Run 1x1200 hard, like a race, even splits, alone. If you cannot break 3:45, you most likely can't break 5:00. More like a 3:42-3=5:00.
What are your 400,800,3200 PRs? weekly mileage in base training?
i need help wrote:
will running in the sand help, or running hills my endurance/strength, becuase i can't seem to go past that barrier and tolerate that pain at the end of a workout, after pacing myself
Running more miles will help your endurance, build efficency, and the pain will come later. Threshold workouts would be benificial like tempos or long set fartleks especially this early in the season. Those work outs specificly will raise the pace you can run before the pain sets in. Dont worry too much about building speed at this point. Go with what you've got, work on your base milage and threshold capability.
prs from last yr were like a 215 800 1600 503 and 1105 3200
about to start running again also, for the 400 around a 60 or 61, which i ran like once in the beginning of the season last year
REALLY get to know wut 75 second pace feels like. Go out in 230 for the 8-it should feel fairly comfortable up to this pt. Next quarter is where u really gotta start pushing cuz once the fatigue settles in ur splits start goin down. Last lap just haul ass
ive done 220ish in a race before but always come up short, then ive also hit about a 340ish 1200, so i dont know if im not pushing hard enough on the 3rd lap, becuase im slways got some enrgy to go pretty quick on the last lap, or at least have the feeliing