Struggling with breaking Sub 4:50

You have good speed, but are greatly lacking in stamina.

You can build this up by extending your speed over distance.

200's don't mean much, unless you are alternating them with something longer, i.e. 1200 - 400 - 1200 - 400 with 5 minute walk 400 recoveries. Also I think you're doing too many reps, and the 40s rests are too short (for longer and fewer reps). They aren't challenging enough, and the brief recoveries don't really mean anything.

why 2x9?

Sorry about the confusion, man! It's two sets of nine repetitions.

Bring down your distance times. Run cross country in the fall and focus on that. Don't do so many intervals, run them longer when you do, with more rests, not as often, more recovery (with distance) days, extending your speed, stamina and endurance.

Thank you very much for your input, J.R.! Yeah, my legs have been pretty beat up from the last five weeks of intervals. Did you have any other advice in regards to what I can do as I approach the tapering phase of Jack Daniel's Running Formula?

YoungSub5 wrote:

Hey, letsrun, I'm a sophomore that's just coming off of Jack Daniel's interval phase

You are not, a F***ing sophomore struggling. Get a F***ing coach or join a track club.

Coach wanted to try something different this season around, so he decided to have us try out Daniel's Running Formula.

Yeah, J.R., I came into the season with a personal best of just about 19:22 in the 5k, definitely lacking aerobic strength.

i don't get it...

Focus on the 800. With that kind of speed and proper tapering, you should get under 2:05. Get a better base next year (50 miles/week or better) and THEN work on your mile. It's too late for that now.

in your case, the Daniels schedules will not include enough speed to peak properly. you're probably 2 weeks away from 54 split on the relay.

my guess is you can sharpen to 4:40 at least.

the quickest jump is either to go after 2 flat and jump into the 1600 a week after or begin to use the low key 1600m races as workouts. the 200m reps can work fine but you probably need more work with 400/600m reps, cruising at >4:50/1600m, probably down to 1:20/500 pace.

but yes you are in better shape than your bests. you still to seal the deal by sharpening wisely.

If you're really following the Daniels plan, and just coming off the bulk interval stuff, you're going to be fine. Your next few weeks of races themselves will get you close to/under 4:40 (assuming the 4:50 is from early this season).

Thanks for the input, man! Welps, it sure looks like it. The mile's a bit out there now, just going to forge whatever we can out of the half-miler.

*In reply to ftjsd also

I really appreciate the knowledge that you've guys have shared in regards to Daniel's Running Formula, being my first season, I've been a bit lost as to understanding the whole picture! And a another huge thanks to the realistic goals that we'll be able to get after this closing season. I'll make sure to update you guys after Wednesday's dual meet!

YoungSub5 wrote:

Sorry about the confusion, man! It's two sets of nine repetitions.

That's odd but ends up even

Frooty Loopy wrote:

i don't get it...

He just coming off. What about his track coach and the team?

You could run 2:02 based on your times.

I ran 54, and 4:55 as a sophomore and ran 2:00 at the end of the season... also at the very end of the season I ran 4:42

Thanks, man! I was just wondering if you had any advice on pacing and tactics for the half-miler? And did you run any other races before the open 800m?

Welps, yesterday's dual meet, ran the open 400m: 54.57 Crapped the 800m. They were the only races for me for the day.

It looks like we're in condition for a pretty low 2 half, guys, but I'm just really struggling at racing it! There's going to be a runner with a 1:58 personal best at this Saturday's invite, so we'll see what we can piece together.

As for the 1600m, another dual meet tomorrow, events: 800m and 1600m. I'll update tomorrow!

Congrats on the major new 400 PR! On paper, you are looking like a 2:02 guy. Don't sweat the 800 on the double, the 400/800 is a brutal double even with decent recovery time (curious what your 800 time was though).

NOW... you are looking down the barrel of five races in six days. This is a big mistake. Your 800 on Saturday sounds like your best shot at a good PR. Use tomorrow as a workout, if possible only run one of the races, and negative-split it significantly. You should go out easy and blast the last 25% of whatever you run. On Sat go out more aggressively, like 60-flat for 400, pace through the backstraight, and hold your form and work your arms the last 200. You might even sneak a 2:01 if all goes perfectly.

Non-race days only easy running, strides, drills and maybe a mile or two at tempo (5:30-45 pace).

Good luck and again, congrats on sub-55.

Frooty Loopy wrote:

i don't get it...

Maybe, you are not smart. You never heard, the word coach and team. You guys, know he is not a kid.