With Full recovery: What 200 speed do you need as a basic stepping stone to sub-5:00 in the mile?
Is 35 seconds too slow?
With Full recovery: What 200 speed do you need as a basic stepping stone to sub-5:00 in the mile?
Is 35 seconds too slow?
I can do 31/32 in a speed workout but I don't think I can go sub 5
working on speed wrote:
With Full recovery: What 200 speed do you need as a basic stepping stone to sub-5:00 in the mile?
Is 35 seconds too slow?
8x200m with full recovery won't tell you anything. Awful prediction workout.
Well, is it a good workout for getting speed?
Someone told me I need to work on my speed to break 5:00 in the mile. Fastest 200 in my set was 32seconds. Most were 35s.
Is this glacial? My mile PR is 5:29. No track background, BTW.
#1... are you a male or female?
If you're a male, something like 8x200 w/1min rest @ 32 might tell you something.
Start with tempos, strides and long runs. Transition to fartleks, strides and hills. Then hit VO2 and some speed reps like those 200's. But with full recovery that's more 400 type sprint workout than miler.
the 200s will help you run a faster mile, yes. They will not predict your mile time unless you run them with less than a minute of rest.
working on speed wrote:
Well, is it a good workout for getting speed?
Someone told me I need to work on my speed to break 5:00 in the mile. Fastest 200 in my set was 32seconds. Most were 35s.
Is this glacial? My mile PR is 5:29. No track background, BTW.
8x200m with full recovery is a good speed development workout for early season.
10x400 with 90 recovery is a good prediction workout. I often find a 400 to be a good predictor for a miler too. Sub 60 in the 400 would give you a good shot at sub 5.
You need to use a short-to-long progression. Just doing a bunch of 200 repeats will not improve your 200m PB. Start with acceleration and max velocity work (no more than 7-8 seconds with full recovery), work on getting stronger with bodyweight exercises, core etc, and only then work on longer sustained efforts at 100, 200, 400 paces.
Simultaneously, train your endurance base working from easy runs down to VO2 max (3k pace) work in whatever your time frame is.
Finally run specific 800 and 1500m pace workouts, culminating in a resounding personal best.
Glad to be of help.