Im thinking of running the 1600 next track meet. Im a 800, 4x4 relay guy so i usually do more speed work than mileage base. My 800 is 2:15 and i can hit a relay split of 56-58. Our 1600 runners are slow so i have no one to pace with. Last year i ran 5:32 is there any way i can cut a lot of seconds??
You should be able to run around 5:10 (for sure sub 5:20) with a 2:15 pr and 56-58 speed even with little base. It depends on the race but go out in 75 and try to stay up with the main group. Do not go out to fast but do not run the race too slow thru 3/4s. Run the third lap hard and see where you are with 400 to go. What do you have to lose???
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