Just another prediction thread...
This year in XC I ran a 15:29 PR 5k off 35 mpw (peaking at 42). My training then mostly consisted of 4-6 milers at 6:20-5:55 pace, with 2 days dedicated an interval workouts, and 1 days to a long run of about 8 or 9 miles. XC ended in late November and since then I've been building a base for track. I started at about 20 miles a week and now im up to about 30-35 a week. My best runs this year have been a 5 miler in a 5:30, 5:36, 5:27, 5:33, 4:53, and another at 5:42, 5:49, 5:42, 5:44, 4:51. I haven't been able to run anything like that recently just because its been to hot. (I live in Southern Florida and when I ran those two 5 milers, I could not have gotten better weather) but now my runs are near 5:50-55's. My brother is an excercise physiology major at UM and has given me a set of workouts (mostly core stabilization oriented) to help me build some strength and power. If you want me to go into more depth just comment and ask.
My recent track workouts have beem...
2x4x400s w/ a 200 meter recovery jog inbetween the 400s and 10 mins between the 2 sets
65,65,64,64/64,64,65,64
800,700,600,5,4,3,2,1 all at 4:20 pace
I hit the 800 at 2:10, I was slow on the 7 and 6 by 3 and 2 seconds respectively. 5 was direct on, 4 was a second fast, 3 was 2 seconds fast, and 2 and 1 I just sprinted in at 95% at 27low and 12.6.
2 sets of 10x200s at 31-32, with 200 jog recovery between 200s and 5 mins between the 2 sets. Hit them all.
6x800s w/4 min rest(400m walk/jog)
2:22
2:22
2:22
2:25
2:20
2:13
10x400s at 69-70 with 3 min rest. Hit them all
So I'm asking off the information I've given, what you predict my 800, 1600, and 3200 times could be. If you want any other information feel free to ask. I'm a 17 year old in highschool and I want to make a break through this year. Thanks!
PR's
Fresh
5k: 16:43
3200: 10:41?
1600: 4:41
800 (4x8): 2:05
Soph
5k: 16:16
3200: 9:40
1600: 4:24
800 (4x8): 1:59
Junior
5k: 15:29