Would like to know what times i should aim for at my first dual meet.
I will run a 800 and 5000 this sunday
And next week a 1500 and 3000.
I would like to know how much slower i should run the first race of the two.
So i get the best preformance out off both.
Don't want to blow up in the first race, so that the second one is realy bad.
PB's from this season are:
indoor:
800 ( 1:52:12 )
1500 ( 3:49:80 )
3000 ( 8:22:90 )
Outdoors:
800: 1:51:24
1000: 2:25:38
5k road: 14:54
10k road; 30:23
Workouts that i have done are
2*4*1000 rest 1 min and 4 min
Results: 3:04 - 3:02 - 3:05 - 2:59
3:04 - 3:02 - 2:59 - 2:50
12*400 rest 1 min.
Results: between 64 and 66
2*2000 = 6:37 - 6:29 rest = 3 min
5*800 and 2*1600
200m jog between 800 and 400m jog between 1600
Result: 2:21 - 2:18 - 2:17 - 2:20 - 2:14
4:47 - 4:40
2000 - 1600 - 1200 - 1000 - 800 - 600 - 400 Recovery 400m jog.
Result: 5:59 - 4:42 - 3:21 - 2:44 - 2:06 - 60
what times should i aim for the weekend.
Average around 70 miles a week.
Mon: 40 min + strides
45 min + strength
Tues:
Interval session ( 200-300-400)
Wens:
60 - 70 min + core-circuit
Thurs: 40 min
Track session ( 1000/1200/1600)
Fri:
60 min + strides
Sat:
tempo run when training week
pace: 4/5 miles 5:00 or 8 miles 5:10
45 min if race-week
Sun: race or Long run
12 - 15 miles
Runs are mostly in the 6:00 - 6:20/mile range