Been running long runs and thresholds 20 seconds faster this fall than last. How will it translate on the track?

How old are you?

What are some other PRs?

I'm a junior in college. Mile PR is 4:11, 3:52 1500m, 14:29 5000m.

If your going to continue these longer tempo's until outdoor arrives, you probably shoot for sub 8:20.

If you begin to shorten them up a little bit and speed them up a little bit, 8:15 is not out of the question.

I should probably add that I took a week off after regionals and then just ran easy last week. This was my first workout back, so I should be able to get a fair amount fitter over the next 6 weeks.

you should try to lose 15 pounds.

expect to run 3:51/3:34 this season. Congrats you are the next steve scott.

If you were to run a timed mile on the track this week, what would it be in? Even at 4:24, your threshold potential pace is 4:50/mile. So it looks like you still have tons of room for improving your aerobic system.

Continue trying to lower your 10 mile threshold time. There is no better indicator of aerobic fitness than your pace for a long threshold run.

toodarnloud88 wrote:

If you were to run a timed mile on the track this week, what would it be in? Even at 4:24, your threshold potential pace is 4:50/mile. So it looks like you still have tons of room for improving your aerobic system.

Continue trying to lower your 10 mile threshold time. There is no better indicator of aerobic fitness than your pace for a long threshold run.

Uhh, where are you getting those times from? Threshold pace based off of a 4:24 mile is 5:16, and that's for a 20:00 threshold. I'm reading straight out of Daniels here. 4:50/mile would be threshold pace for a 3:58 miler.

Any more serious replies?

you should be able to improve at 3k/5k and I'm not sure whether this will have much effect in the mile. Mcmillan has 4:11 equiv to 8:18/14:30/30:06. Either way you should be able to drop the 3k below 8:20. You might shoot for a sub 30 10k on the track early in outdoors, because that is what the 10 milers will help the most with, but you may be able to use the newfound strength in shorter distances as well.

Dude you might be the next Steve Scott. There is no way in hell I could threshold for 10 miles at that pace and my mile is significantly faster then yours.

This is only one piece of training, but it is a great starting point. With the right next steps there is no reason why you can't get in a race that runs, say :67 though 2400, or 6:42, the :33 and :61 for 8:16. No reason to push these tempos any faster, especially as you start doing faster intervals for the track, 10 seconds slower per mile is just fine. 10 seconds too fast per mile is deadly.