4xmile 3 minutes recovery

that depends, what is your mile/2 mile PBs?

BAC wrote:

never done mile repeats before was just wondering what kind of times someone in current 1:56/7 shape should be looking to run?

(low mileage 800 runner looking to run sub 1:54 this season)

I am British so we don't really run the mile but 4:03 1500m

recently ran a 4 mile tempo- 21:25

yeah, could vary a lot. probably around 5:00-5:15 but it depends if you're an 800/1500 guy or what

gimem some other PRs, 400, 1500, 3k, etc

Maybe 4:45 to 4:55

Thank you for the feedback right around where I was aiming for, struggle with mileage so specifically an 800 runner until I increase my mileage over the next year or two then I have goals in the 1500/mile

as for now my pb's are:

400- 52.4

1500-4:03

3000-9:12 (only ever ran one, ran the whole thing solo but admittedly don't think I could go much quicker than around 9:06 in a good race)

4:45 to 4:55 sounds abit fast I am definitely more speed orientated so mile reps aren't my 'speciality', but Thank you for your feedback

BAC wrote:

4:45 to 4:55 sounds abit fast I am definitely more speed orientated so mile reps aren't my 'speciality', but Thank you for your feedback

I thought maybe a bit fast but if you ran tempo at 5:21 pace and your 1500 PR then maybe not too fast. I had second thoughts about what time you should shoot for ... maybe about 4:55 to 5:00 would be a good goal time.

Based on your 3K time I would say 4:50 is way too fast. I cannot imagine running 4xmile with 3min recovery at my 3K pace. Based on what you have said it seems like you are trying to work on your aerobic ability. If you go as fast as you can running 4x1mile you are probably doing a lot of anaerobic work so that would be counterproductive. I would say try 4x1mile at 5:20. The pace might feel slow at first, but I am sure that the last two reps will start to hurt towards the end. Not an excruciating pain, but more like a nagging "isn't it over yet" pain, and in my opinion that is what you are looking for. If you feel like it is too easy you can always run the last 2 a bit faster (5:10ish).

Best thing to do right now is to get together with your mates time trial a 1500 or race one. Find out exactly where you are right now. If you have enough strength you should be able to run 4:03 right now. Your 3000 shows you do not have the strength as the equilvalent for 1:57 should be about 4:03 1500 8:49 3K

Once your time trial time is known we can figure out where you should be to start with your 4 x 1s.

If it holds true you are in 4:03 shape right now 4 x 1 mile should be done at 5:10 pace.

Foreigner90 apologies for the late reply,

in your opinion would it be more beneicial for me being an 800 runner instead of picking up the pace for the last 2, too stay relaxed and run them all comfortably in 5:20 and then do 8-10 150's after or the latter and pick up the pace in the last 2 and do 4-6 150's?

I didn't see your message about your 4 mile tempo until now. That's already close to 5:20 pace. Was this an all out effort? I based the 5:20 pace on your 3K time, but based on your 4 mile tempo run, you might be able to go a bit faster (unless that was an all out effort?).

I would just run all of them steady in 5:15ish, so around 78sec per laps. Afterwards you could do about 6 150's, but I wouldn't blast them. Try to run smooth and not much faster than what you are wanting to run on the 800 (21sec should be fine). Just focus on form. This is supposed to be a different kind of workout than your typical 800m specific lactic acid filled workout, so going all out on those 150s will just make the stimulus you get from this workout too similar to your other workouts.

What I usually go for in a workout like this is the feeling that I trained well, but that I am not completely dead.