My PRs are 800-2:04-5 1600-4:39.0 3200-10:00
How do you suggest for me to per lap in order to run 4:35 or possibly a but under? For my 1600 my splits were 69 70 70 69 being boxed out for most of my first 400. Any suggestions on workouts that will also allow to me to get there as well
68.35 seconds per 400m lap. (4*60+35)*400/1609.35 .
as far as workouts I'd say something simple like 2x600, 2x400, 2x300, 4x200 with equal distance jog. Shoot for ~1:42, ~68, ~50, ~32.
For splits i would get out a little quicker over the first 600meters, dig in through 1200 and take off with 300 to go. It's important to get out agressive when you are shooting for a barrier. Something like 67, 70, 70, 67 would be sufficient, but dig in those middle laps!
With your 800 and 3200 PRs, you should already be able to run a 4:35. Just go out and race. Get the first lap on (around 67ish), make your 800 split and then race.
Draft me (A 4:20 miler) as long as you possibly can then blow up but hit the line in under 4:35. I'm guessing 64-2:11-3:27-4:36
do it on BU's indoor track
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