Ladder workout question

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17 years ago 04/10/2007 12:03am EDT

I was wondering how two workouts compare/how much faster would the recent one predict? Three weeks ago I did a ladder of 400, 500, 600, 600, 500, 400, with a 400 jog break, and today I did 400, 500, 600, 800, 600, 500, 400; the same break as before (the only change was the added 800.

The first time, my times were:

1:14, 1:35, 1:54, 1:48, 1:28, 1:07

This time, they were:

1:16, 1:36, 1:53, 2:24, 1:48, 1:26, 1:06

Three days after the first workout, I ran a 1500 in 4:27. I have had some sickness and injury, and my mileage for the last 10 weeks has been: 60, 60, 16, 36, 49, 56, 4, 30 (includes first workout), 44, 47, and this week will probably end up at around 50 or so.

The meet is this Saturday, and I will be running the 1500 and 5000 (prs of 4:20 and 16:29, hoping to be close to or faster than these).

17 years ago 04/10/2007 11:56am EDT

re: runthecountry

17 years ago 04/10/2007 12:36pm EDT

re: runthecountry

what is the schedule? (1500,5K same day? 1500 first?)

17 years ago 04/10/2007 1:19pm EDT

re: runthecountry

Regarding the 5000, I can't express a meaningful opinion. Anything I said would be a guess.

For the 1500:

*Assuming* that the second workout was run at an effort level similar to the first, and recognizing that the first workout "translated" to a 1500 of 4:27: yes, I think you could look for a time approaching 4:20.

As another poster suggested, this assumes that you're fresh going into the 1500, with the 5k to follow.

You supplied a lot of detail about the previous workout, mileage, and races, which helped a lot. The problem is this: your 4:20 goal translates to (roughly) 69/400 pace, yet the 400 paces in your second workout were approximately 76, 77, 75, 72, 72, 69, 66, with pretty substantial rests. By itself, the workout says little about your ability to sustain 69 pace.

However, being able to compare the second workout to the first; seeing how your mileage has built back up over the past several weeks; and knowing what kind of 1500 time the first workout correlated with, makes it reasonable to think you should be several seconds faster this weekend.

I'd suggest a first lap in the 69-70 range, but of course you'll make that decision (taking into account weather, track, competition, etc.). Good luck!

17 years ago 04/10/2007 5:06pm EDT

re: lease

The events are both on the same day; the 1500 first, then the 5000 about two and a half hours later.

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