Racing a mile with no speed work!

Training Advice/Discussion 1500

13 years ago 01/04/2011 11:50pm EST

I'm a pretty decent miler (4:15) and would like some opinions on racing while in an early phase of training.

When I ran 4:15, it was in outdoors. My first race of the indoors season was a mile in 4:23. At that point I had already done a lot of speed work, 400 and 600's at mile pace. It was my first true mid-d training.

This year I did cross country for the first time, bumping my mileage from 45+ to 70+ from last indoors to this indoors. With only two workouts a week plus a hard long run, the two workouts being 1 day at tempo(5:20-6:00 range) stuff and then other day of 10k/5k paced track work, I don't feel very "sharp"

I was wondering if anyone had any input on what I would be shooting for to open up with. I have a lot of natural speed, 49.x, and was hoping this new found aerobic strength would allow me to be close to my PR.

Any input is appreciated!

13 years ago 01/05/2011 12:05am EST

re: monster base

Given what you've mentioned (particularly your inexperience) I would be surprised if you weren't somewhere near your PR, and wouldn't be surprised at all if you were faster than your PR.

13 years ago 01/05/2011 6:51am EST

re: Had Some Myself

I think you can run a fast mile if you do drills and plyo's for power, strides most days, and a hard fartlek once a week.

You will suprise yourself!

No need for tempos, or formal intervals.

13 years ago 01/05/2011 7:21am EST

re: monster base

Your first race won't be a pr. I'd say 4:22-4:24. Not a bad opener with no speedwork.

Then your second race will be 4:18-4:20.

13 years ago 01/05/2011 2:27pm EST

re: mid guy

I'm hoping to be under 4:10 this season.

When and what speed should be incorporated into my training. I was really hoping to stay with this aerobic work until outdoors.

13 years ago 01/05/2011 2:31pm EST

re: monster base

Great a prediction post

At least make it 5km

If you can run 49x you should be embarassed to run that mile time - stick with the sprints

13 years ago 01/05/2011 2:53pm EST

re: monster base

How old are you and what school are you with?

13 years ago 01/05/2011 3:36pm EST

re: monster base

4:15 no problem. 2:10 at the half, and bring it home strong.

13 years ago 01/05/2011 3:55pm EST

re: mid guy

Dude, I'm telling. With no speed, you're gonna open above 4:20. Sorry. Second race you'll knock off a ton of time, probably be sub-4:20. Then you start with the speedwork and the seconds continue to melt off, probably match your 4:15 by mid to late indoor. By the end of indoor you're at 4:12-4:14. That sets you up nicely to aim for a sub-4:10 equivalent outdoors in the 1500.

I would start with speedwork now, but keep it light. 200's at 800, 300's at mile pace, but nothing more. Emphasis is still on endurance workouts. Then when spring hits you start to get more serious with the anaerobic stuff. Don't wait until March to run those fast paces. Introduce them now, dedicate one day per week to them, but you won't emphasis it for another few months.

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