1600 and 3200 prediction

This is just a guess but:

4:45/10:45

thanks! i feel like i am in better shape than i have ever been in, so hopefully those times are attainable!

5:06.43/??

5 flat...the mile repeats indicate a weakness in endurance.

Awesome foot speed if you are indeed a girl. Seems like your best event might be the 800m.

How do the mile repeats show a weakness in endurance? I don't understand. What should they have been at to show better endurance?

because mile reps with 50% recovery time are typically the upper end of VO2 max rep work. If 5:40/5:35 is her 5k/3k pace, it indicates aerobic weakness if she's capable of 4:50/4:45. If she were aerobically strongerr, she'd be sitting at like 4:45/10:10 with a 3 x mile with 50% recovery looking something like 5:20.

bangalangadanga wrote:

because mile reps with 50% recovery time are typically the upper end of VO2 max rep work. If 5:40/5:35 is her 5k/3k pace, it indicates aerobic weakness if she's capable of 4:50/4:45. If she were aerobically strongerr, she'd be sitting at like 4:45/10:10 with a 3 x mile with 50% recovery looking something like 5:20.

+1000000000

So to run a faster mile, her repeats need to be faster? She didn't say how she felt during/after the workout - maybe she just needs to set faster targets for the repeats (assuming she could o them faster). I wonder if she was just doing what she was told and not what she felt like she could do.

OP, what are your tempo runs looking like? i tell ya, everyone loves the glamour of those interval sessions, but we never get to hear about those 3 and 6 mile threshold runs.

*also, the 4 x k resembles v02 max workout (5:20 pace) maybe the mile repeats were relaxed, considering she had enough to blast some 200s.

last year, i only ran for one season, and my PRs were 5:03 for the mile and 10:50 for the two mile. I never ran the 800, but I ran a 60 flat 400 split in a relay. i was only doing about 15 miles per a week at that time, because I was doing other sports, too. Now, i am doing only track and have been training very hard since the summer. I did cross country, too. I have not raced in indoor track, yet, but I think that I can easily beat my PRs from last year just based on the increase in mileage and the fact that I am in better shape now than I was last year. The mile repeat workout was very relaxed and pretty easy for me. I was just running the splits that my coach told me to run. Of all of my workouts, that workout was the easiest, and at no point did I feel like I was too tired to do any more. That is why I did 200s after the repeats. Honestly, the 1000 workout and 400 workout were not too hard for me either. I was tested and a bit tired, but I definitely could have done more if my coach had wanted me too. I do all of my 8 mile long runs at 7:10 pace, and my tempo runs are usually 4 miles on a hilly course at 5:45 pace.

oops meant to say that my threshold runs were 4 miles at 5:50 pace

So you guys think she's in shape to go 16:40s?

What's your 5K Pr?

i got about an 18 flat in the 5k on a cross country course in my first season of cross country but i have never run a 5k on a track

Today i ran two by two miles. I did the first two miles in 11:35, took a 5 minute rest, then did the second two miles in 11:25. any predictions for my 3200 based on my above workouts and this one?