10x400 @ 64 w/ 110 yd jog rest
12x400 @ 69 w/ 20 sec rest
5x800 @ 216/214/212/210/208 w/2 min rests
8x1000 @ 304/302/3:00/258/256/254/252/250 w/ 2 min rests
pr from last year 423
10x400 @ 64 w/ 110 yd jog rest
12x400 @ 69 w/ 20 sec rest
5x800 @ 216/214/212/210/208 w/2 min rests
8x1000 @ 304/302/3:00/258/256/254/252/250 w/ 2 min rests
pr from last year 423
4:31?
Sweeping left-hand turns?
eastern track club wrote:
10x400 @ 64 w/ 110 yd jog rest
12x400 @ 69 w/ 20 sec rest
5x800 @ 216/214/212/210/208 w/2 min rests
8x1000 @ 304/302/3:00/258/256/254/252/250 w/ 2 min rests
pr from last year 423
You workout better than you race
Those are extremely impressive workouts for a 4:23 guy. I hope those are a huge improvement from similar workouts when you ran 4:23.
I've done similar workouts minus the 12x400 with 20 sec rest in about the same time and have run 3:52 for 1500.
Id say youre going to perform very well in the 1600 or mile. It depends a lot on your raw speed (400 time). For instance, a guy who is long-distance based wouldnt do much faster than 4:20, but if you have ability in the 800, Id say youre somewhere between 4:15-4:20.
my training last year was a joke. i started taking things seriously this year.
and my 400 pr is 52 flat open
~4:13, probably faster. The 1000s show good strength, try 800-1500 pace stuff with more rest.
4:21
after seeing this and how many 400 repeats you did to train for the mile,, and looking at what ive been doing and seeing how many 400 meter repeats i used to do over the past decade to train for the 400,,now i know why i havent trained over 200 meters in practice this year.. Every other year i would be out there doing like 8 by 400 meter repeats thinking that im going to get faster in the 400 and i didnt.. And obviously this year was my fastest year..
4:12, you have good speed and you've got good strength. But what's really going to determine how fast you run is how fast you think you can run.
Try Hard Go Far wrote:
4:12, you have good speed and you've got good strength. But what's really going to determine how fast you run is how fast you think you can run.
THIS