Timmins wrote:
1:20s = 5:20 mile
Their is no way to actually know what intensity you are running these at, BUT
in a magic world........
A 5 minute miler should be doing 440s in about 1:14 to 1:18 according to mcmillan
A 5 minute miler should be doing 440s in about 1:22 according to daniels.
A 5 minute miler should be doing 440s in about 1:20 according to me (im just a HS coach)
But these calculations don't work in reverse. Becuase a 1:15 for a 5:00 miler might be 90% intensity, where you may be running yours at 97% intensity.
Maybe you should do a mile time trial with someone pacing you that is faster than you, calculate your 5k pace time off of that, and run your repeats at that pace. Also maybe time to step up the repeats to 12 x 440, a very common miler workout.
Excuse me, Daniels would not suggest a 5:00 miler do 400's with a 400 recovery jog in 1:22. He'd guggest 74-75 seconds. You must be looking at I rather than R pace. 8 x 400 with 400 jog recovery is definately a Daniels Repetition (R) workout.
Look OP, your best bet to regain some speed is as follows.
1) A couple of times a week add in some quick form drills and accelerations after your easy runs. Maybe 2 x 50 meter high knees, 2 x 50 meter butt kicks, 2 x 50 meter skips and 2 x 50 meter accelerations to top speed (i.e Neuro wake-ups).
2) Your quality work during the week needs to include 1 VO2 max workout and/or 1 Repetition workout. Do your VO2 Max work at 3k-5k pace and your Repetition work at mile pace. If you can work the Repetition pace down toward 74-75 second you have an outside shot. Depending on your mileage these might look something like: vo2 max workout of 6-7 x 1k @ 5k pace with 400 jog recovery and your Repetitions might look something like: 12 x 300 @ mile pace with 300 jog recovery.
If you have enough time and your body can handle the speed work, you might get a sniff of sub 5 again. But I'd concentrate on sub 20 instead, alot less people have done a sub 20 than a sub 5.