16x400 -- Indicator

It is hard to say what is going on without knowing the frequency these workouts occur. If you are doing workouts too often, likely you will have some overtraining issues. Additionally your mileage could be too low. You'll have to put in some more numbers for people to make accurate assessments.

If I had to take a stab at it...you could be running the workouts too fast and too often.

How often do you do these workouts? What is your weekly mileage? How is performance this? How is your racing going compared to last year's? The answers to these questions are crucial in determining what is going on with you.

Good luck.

with those workouts i def. see you running sub 4:40

I think you would benefit from more distance oriented workouts. It sounds like you are working decently hard but running slow 200's (and I dont mean that as an insult) arent going to help you in the mile. Repeat miles and 800\'s arent bad miler workouts and neither is the occasional 400 work out but for an event like the mile at that level of competition i think over distance training would help a lot if you arent doing that. try running a 1200 workout perhaps too, dont overlook odd distances.

Okay, we'll add that in the mile and 800 workouts I took a decent amount of rest (2 minutes) and that I do this these workouts twice a week (tuesday and friday), run about 50 miles a week and do a longer, 13-mile tempo every Sunday.

V6 wrote:

I did 16x400 in 73 working down to 68 with equal rest (rest is the same as your last split)

I've also done 24x200 in 32-27 with 1 minute.

I've 6x1600 averaging 5:35

8x800 in 2:35

Does this indicate anything faster than 4:40 for the 1600?

The first two workouts on that list don't seem to square with the last two. The split times of the shorter sessions are indicative of a higher level of fitness than the two longer sessions would indicate.

I've run under 8:40 for 3k and under 15 for 5k in the past two months, and last week, I ran a 1600 in 4:45, 5 minutes rest then 12x400 between 67-79 with 90 seconds rest. Two weeks before that, I ran a workout of 1600 in 4:48, 5 minutes rest, then 16x200 with alternating recoveries of 60, 75, and 90 seconds. The 200s started just over 33 and finished just over 31. I thought I was moving pretty well in those two workouts. Your 400 repeat session would be a good workout for me, and I don't know that I could complete your 200 repeat workout at those splits with that little recovery.

I'd say you need to boost your mileage in the base and middle phases of your program, and do some continuous 20-25 minute tempo runs. You obviously have the speed and are somewhat lacking in the endurance, but the potential is there to run under 4:30 much less 4:40.

V6- you give a range of times on repeats, but not an average- big diff between 73-68 avg. 72 vs avg. 70. If you avg. 72-mid, you are prob right about 4:40, anything faster just pro-rate per lap, i.e. avg. 70-mid would be about 4:32. That is a massive 200 session, maybe a bit much, try 20x and see. Also all this interval work plus 13M tempo seems to be overcooking things, if you are a miler. Miler tempos are more like 4-6 miles, and not a main emphasis during pre-comp phase of training.

What are your PR's?

PRs are 4:45.54 (1600), 2:00.54 (800), 10:19 (3200), 16:50 (5K), 53 (400)

You are totally ready...

Easially, especially with your 2 mile PR.

How the hell you run 6x1600 in 5:35 and then 16:50, I don't know. And your 800 to 1600 slowdown is downright disastrous. Get a Coach who knows what he's doing, for Chrissake!!

My times are close to yours, and i have done some similar workouts.

today i did 6x800 in 2:25,:26,:25,:25,:25,:21

when i do 12x400 i am usually at round 67s

4x mile repeats: 5:14,:16,:15,:08

My mile PR is 4:35

I dont have great speed, i am more of a two miler, but i hope that gives you some idea.

It does help 66524. How much rest are you getting in that 12x400? I did a 12x400 in 69's with 1 minute recoveries or so the other week.

Are the 1600 intervals really that slow? The 800's too? It never seemed that slow. We are at 7000 feet but that would only account for a few seconds here or there.

6x1600 in 5:35 should put you well under 16:00. Something is very wrong if that 16:50 is accurate (on the track and recent). Do you have a COACH?

16:50 was definitely accurate. It was on the State course so it's definitely certified.

But I don't think you're right about the workouts. One of my teammates ran a workout 4x1600 in 5:05, 5:04, 5:01, 4:58 and "only" ran 15:30.

Update.

My latest workout was 4x800 with 2 minutes of rest in between each.

My times: 2:30, 2:28, 2:27, 2:21

Then I did a fifth, although the workout called for four so it was just for a mental thing, the first lap was a 69 but the last was like an 80, so 2:30.