MONDAY: 2x4x300 in 45-46 with 1:30 rest in between. 2 mins rest in bwteen sets
WEDS: 2x4x200 in 29-30 with 60 seconds rest. 1:30 rest in between sets.
weekly mileage around 50mpw with 9 mile long run (working way back up to 14)
4x4 split 48.low 5k PR 16:20 (speedster not aerobic guy)
throw out some guesses for 800m/1500m potential based on provided criteria.
Good range. Hard to tell from the M and W sessions, but if you dropped a 48. I can see you going 1.55.
I never take 4x400m splits too serious but if you really ran 48low you should be able to run anywhere from 1:50 to 1:54 for the 800m depending on your endurance.
Your workouts show you have some endurance but your 5K time really isn't that impressive. I therefore think your 1500m won't be as good as the 800m. Guys I know who would split a 400m in 48 and run around 1:52 in the 800 oftentimes struggled to break 4:00 in the 1500m. This was mostly mental, so it might be different for you.
I am a little confused to why you want to do 14 mile long runs? I think max 10miles should be more than enough especially because you are probably more of a 400-800m runner than a 800-1500m runner. In my opinion it might actually hurt your speed and mechanics. I personally get a lot of endurance training in during my track workouts doing relatively slow reps with short rest (something like 10-15x400m in 72sec with 100m jog rest).
BTW, what are your current PRs in the 800 and 1500m?
1:54 and 4:28. the 4:28 was a joke race off zero mileage so its not really a real PR but definately want to go sub 4
decent workout? wrote:
1:54 and 4:28. the 4:28 was a joke race off zero mileage so its not really a real PR but definately want to go sub 4
The workouts you listed shouldn't be too taxing for a guy with 48 speed. You definitely have the potential for sub 4 and faster although I suspect you'd be a better 800 runner.
Couple of things on these two sessions.
Firstly they are clearly 800 based - not enough volume for 1500. Nothing wrong with that - sessions such as these should be done by any 1500 runner - but they need to be added to with longer reps @ 1500 pace eg 4x800 or 3x1000 or , even tougher , 2x1200 (recovery - enough to maintain the quality of the reps).
Secondly , you are having too long an interval between the runs and not long enough between the sets. Try 2x4x200 @ 30 sec beween runs and 5 minutes between sets.
Don't bother with mileage so much , add a couple of farleks to the above sessions (good range of pace & distance on the effort sections)and just run easy the rest of the week.