Help me with the 1600

Thank you, and my coach never fudges times, he puts what I run in the previous meet.

Blaze,

Apparently you overlooked my post. Yes, I've gone through your situation before. Yes, it took me years to figure it out. Yes, I improved by leaps and bounds after my discovery.

Yes, it will work for you. Nothing is wrong with you other than the fact that you are running hard too many days.

Pick your moments.

I did miss it, that I admit. But what pace do you suppose I run my regular runs at then?

Suggestions:

1. You need to run easier on your easy days, and harder on your hard days. Clearly your endurance is there, but your speed is not. While you are running out of time on your track season, you need some doses of 400s and 200s to work on your turnover, speed and ultimately, self confidence.

2. The other thing I suspect is the problem is you are thinking too much. Next race, latch on to a guy who you know has run or will run 4:50-55 and just stay with him no matter what.

Stop thinking and worrying about splits and just run like an animal.

Its not a matter of pace. My best advice to you would be to throw that watch away. We base so much of our training on mileage, pace, etc.. What is a mile? Its some arbitrary number to measure distance. And there is no program out there that says 80 miles per week, or 7 minute pace will get you desirable results.

You should be consistent with your training. Run on weekends, holidays, birthday (you get the point). When you have an easy day, TAKE IT EASY. Run with teammates. Be serious with your workout days; Run fast but not hard. REST: when you workout you're not making your body stronger. It is through proper eating, sleeping, and stress management that our bodies become stronger and faster. Focus on practice drills (i.e., form drills, push ups, sit ups, core strength). By and large, most high school kids aren't doing this. Most importantly, have fun. Trust me; if you stay healthy, you have many years of running ahead of you. Don't look for quick results. I am a senior in college (small D3) and have just recently broke 16 minutes in the 5k (took 10 years). Although I'm not blessed with talent, I still work hard and enjoy competing. These things take time and patience. Keep up the hard work and you'll see results.

The guy above me said it all. Workout days fast, easy days don't even wear a watch. Swallow your pride and look for a slow (but pretty) girl to run with. Run for 50 - 60 minutes on those easy days. Finish your workouts like you could do more if you wanted, however, don't!!!

When I was your age, I ran 8 x 400 with my team in 68 seconds with the last few in 65-66. I ran 5:02 for the mile...don't laugh. I would run 10 milers in 68 minutes with the last mile under 6. I couldn't break 18:20 for the 5K or 11:25 in the 2-mile. I ran 56 for the 400. "Easy days" (yea, the quotes are there for a reason) were at sub 7 minute pace.

Wasn't good enough to run in college, obviously. Took a year to eat and flirt with girls. Started doing exactly what I told you, running ~45-50 miles per week with two hard workouts. My easy runs were around 8:45-9:00 per mile, for one hour. I ran 10:20 for the two mile 80 minutes for a half-marathon in freezing temperatures after running 10 miles the day prior, 4 x 1 mile in 5:20 with the last one in 4:48. Yes, my times still could have been faster, but "the real world" kinda took hold of me. I probably could have run 16:30 for the 5K at the time. My 5k was still only 17 flat.

"Train, don't strain" -Arthur Lydiard

you don't have to run quite that slow. four quality workouts and a long run at 70 miles per week you are doing too much. I would suggest slowing down on some of the your "easy days", keep these runs comfortable, meaning around 7 minute pace. Easy days and long runs pace should be easy, it should not feel like you are going out there and grinding away the miles, rest up and recovery from the workouts and get ready for the next. I would also say cut out a least 1-2 workouts per week (the race counts as a workout). Also I would suggest cutting back the miles a little bit (maybe around 60). Remember the goal is to race well, so do not (i will repeat) do not race workouts. I mean quarter repeats are supposed to be hard, but not raced, find your rhythm in these, don't "kick" them in, run the rhythm and sit there and learn that pace (for you I would say maybe no faster than 71-72). And remember, you are trying hard with all the workouts and higher mileage (even with taking the easy days real easy) that you are going for the meets at the end of the year and when your mileage drops even more then you will be at your best.

also when you race don't worry about the time, you may just be getting to stress about the time, just go and race, and ran that third lap hard and kick it in the last 200-300 meters. best of luck and let us know how your season is going

Go out in 75,75, or 74,76 for the 800, when you get to the line with 2 laps to go, start pushing a little, but not all out. You will run the same time for the 3rd lap as you did for the previous lap, it'll just feel harder. If you keep the same perceived effort you will slow down. Then when you hit the line with 400 to go, pick it up again to about 95-98% effort, and then with 200 to go put it all on the line.

the first time i went sub 5 i went

72,2:30,3:47,4:57 negative splits

72 first lap = 4:48.

so not negative splits.

damn arrogent high schooler

Both of you have atrocious spelling skills, however.

Actually, Blaze is worse.

I went sub 5 (4:57) on a race the following Monday after this post. Since then I have not raced, but I have began to integrate all of your advice in my training. I thought going slow on regular days felt like such a waste until today. The workout was 12X440, 2 min rest between each.(threshold mile pace 75's)

This entire workout 75's felt like child's play. At times I thought I was tired and picked it up to a 70. At another point my coach wanted to see if we could beat the JV girls 4X100. this was around number 8, and I didn't beat them (I was the fastest guy in the workout) but I ran a 62.

Basically I really feel like I may be ready for a whole new level of compition, but my problem is, setting a goal of sub 5 is easy; now what number do I aim for? What should I go out at/try to hit as splits?

I race tomorrow in a big invite so long as the weather holds...

your splits are fairly typical of going out too hard. if you went 74,74,74 you could close harder.

Are you warming up properly? You need to be good and ready to rock a 1600.