800m/1500m Fitness

1:55 and 4:00 I would say, but you run fairly different workouts than I do. You've got some wheels for sure and I may try out the 300, 200 workout. That 1200 in 3:24 followed by the 10x300s is impressive especially the 39.5 you threw down at the end.

Check out my thread sub 26 xc 8k which is now basically my 800/1600m training for indoor track. There's some workouts in there that you should try. I'm shooting for 1:54 800m / 4:15 1600m so I think you're pretty much at those times.

I will definitely check out that thread. I should probably mention I time trialed a mile a few weeks back in 4:15 (65,65,64,60.xx). Looking to be in about 4:07-8 shape in another two weeks splitting the same way (63,63,62,58-60). I run most workouts progressing or cutting down as I run most races that way due to more speed than strength comparatively.

A lot of the workouts were difficult for me to quantify since I don't do them. I went back and forth when typing my response, I was trying to decide between 1:54 and 3:58 and 1:55 and 4:00. If you did the time trial by yourself than 4:08 in a race with others pushing you would be very do able. However, I would say that you race better than your workouts indicate.

I'd say 1:52-1:54/3:59-4:05

I say you can probably run 3:50 in the right race. i've done that 300/200 workout and it's tough. if you can run 45/27 than you're definitely in 3:50-3:53 shape.