workout 600m - 400m rest 30sec

Try it with 600, 400, 400 x 2 with 10 mins between sets and you will get a very strong correlation to a 1500 time e.g. 1.30 , 60, 60 = 3.30 plus 18-20 seconds for last 100 gives you a good 3.50 timing. But without knowing anything else about you, in particular your goal, it's difficult to hypothesise.

Personally, I would prefer you to try:

600, 600, 400 and permutations e.g. 600, 400, 600 on your goal pace which you therefore need to know. If you held the pace with a short recovery (30 secs- 45secs) then you are on for that goal time. Therefore, 600 (1.30), 600 (1.30), 400 (60) would allow you to think that a 4 min mile is possible or 3.45 for 1500m. I feel that if you have a 600 at the end rather than a 400 and still hold the pace then the chances are increased significantly.

If you did that whole session with that rest and those times, you are pretty darn fit. I would say 3:42-43 or so.

the Kosmin test is one of the best indicators of middle distance potential - its recommended in Better Training for Distance Runners

http://www.brianmac.co.uk/kosmin.htm

i am 26years 190m 68kg

my best times are 1500m 3:35min 3003

i am 26years 190m 68kg

800m 1:45,14min

1500m 3:35,50min

3000m 7:45,05min

2005/6 a had a lot of problems with the achilles and cound not compete.

this year i was runnig under 2:42min 2month before... and now i changed training to for exampel 20x200m 27,5sec and 60sec rest or 600m-400m, in stad of only hart running like 1200m(2:53), 800m(1:56), 400m(53) 12min rest...

now i felling better with the new program, but i lost the feeling for the competion...

in 2003 i was training with lagat and we did 600m (1:26min) 200m (26sec-27sec) rest 30sec, 3-5times but i don t want do do the hard fast runnig at the end...

what are you thinking???

The guy in question is Wolfram Muller, former European under 23 champ.. Believe he has a PB of about 335 or so.. I would say about 3:40 from this...

RunnerEu

The Kosmin test is just a time trial disguised as reps. A simple 600 test would tell you more, and I believe it would give you your answer in clearest terms. Reps you can do. Race shape is what you want.

From what you've written here on your training, it seems likely you've gone over the top on the conditioning side, a bit overworked, and not nearly sharp enough on the speed side. If running hard was all you needed to do, then lots would have a 335 PB.

The 20x200 27.5 is barking up the right tree but it is not the same as putting the pieces together, and that was the strength of the work you did w/ Lagat. You have to find the balance here, and you've missed a step.

I know the achilles has been an issue, but now it is time to let yourself get in touch again with your 800m roots. Periodization would help also, shorter cycles, not just driving the car until the gas runs out.

Im about 95% sure what you need here is rest. You know, sometimes the football player kicks the ball to his own goalie so that the team can set up for moving the ball back up field on attack once again.