Today is my first track race of the season and I want to know what you guys think I'll be near. I'm running the 1600.
I average about 30 miles a week, with an 8 mile long run once a week. My 5-6 mile runs are around 5:50-5:55, typically last mile is around 5:10. My best runs have been 5:30, 5:36, 5:27, 5:33, 4:53 and 5:42, 5:49, 5:42, 5:44, 4:51.
My recent track workouts have been
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 95-100% 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
500 (1:19) 1 min rest
400 (64) 1 min rest
300 (48) 8 min rest
500 (1:19) 2 min rest
400 (65) 1 min rest
300 (47) 8 min rest
500 (1:19) 2 min rest
400 (64) 1 min rest
300 (46) done
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