800m prediction (yes!)

Nope.

Agreed, nope.

Good top-end speed, but lacking endurance.

You gotta shorten those recoveries between the 1000's. Did I read that right...6 min after each one? Take that down to 90 sec or 2 min, no more.

I knew a guy that ran 1:54.11 with 49 second speed and he couldn't even break 18 for 5k. It's possible.

Bump!

Why six minutes recovery? I could understand it if your 1000s were absolutely falt out but otherwise, as has already been sais, it is too long. Why not see if you can at least repeat the same rep speeds with 1:1 recovery. ie 3.15 reps with 3.15 recovery.

Why did you run the 400m with such a big difference in the splits? If you do it again, try 32/30 splits.

With a 49s 400m PR you should be able to run a 1.53... 800m. From the little you've posted,it looks like you need more speed endurance to back up that 400m speed.

md

No on that 1:53. You might not even crack 2:00.

Question for you - what is the point of that 1000's workout? If you're trying to stress your aerobic capacity (VO2 max), you're doing it wrong. Here's what you need to do. Find a pace that is approximately 3000-5000 meter race pace. Since your endurance sucks, I'd say err on the slow side and use your 5000 race pace. Based on 17:30, that's 5:38 per mile.

Now, you need to spend a significant amount of time running at that pace in order to acheive the stress that you want and reap the benefits. The problem is that it takes approximately two minutes of running to get your heart rate up to where it needs to be to get the proper stimulus. So if you run for 3:15, you're only getting about 1:15 of proper stimulus. Then with 6 minutes rest, you're basically starting all over again on the next rep.

There are two things you can do to get more bang for your buck:

1) Do longer reps, like repeat miles. That way for each 5:38 mile you spend 3:38 in the proper zone. You can take full rest on these (1:1) since you do spend a long time at VO2 max pace.

or

2) Do shorter reps, like 800's or 1000's, but only take 2 minutes rest. The short rest means that with each rep you're less fresh, so you're reaching the proper zone faster and thus spending more time getting the appropriate stimulus.

The number of repetitions you do will be based on your weekly mileage. Do about 8% of your weekly mileage at this pace. So if you run 40 miles per week, do 3 mile repeats or 5 1000's.

This is all from Daniels.

By the way, it might occur to you to just run faster so that your heart rate will take less than 2 minutes. Well, yes it will, but then you're also accumulating more lactic acid than you otherwise would, and it will be more difficult to continue the workout for the full duration.

Also, you've heard of training smarter, not harder? You want to get the proper stimulus as easily as you can. Don't run harder if you don't need to. You're more likely to overtrain or be fatigued for your next workout that way.