Sub 4 training

Sub4hopeful wrote:

16 mile long run today

Why?

Why not?

Builds strength and endurance

Easy 5 mile run done this morning

Track session tonight

You need more easy days and less mileage. 60-70mpw is enough, run only 3 workouts a week.

I do track sessions Monday,Wednesday and Saturday easy/long the other 4

The 16 mile long run will take away recovery from more important workouts.

You need to be able to hit sub 64 pace and I don't think you did enough preparations early season at that pace.

Sorry man but your training might be better suited for the 10K.

Unless my maths is all wrong, 32.5 for 200 is 65 second 400 pace - slower than 4:00 minute 1500 pace which is 64 seconds per 400.

Assuming that you are aerobically fit and strong you need three types of interval sessions. They don't have to be run on a track but the intensive effort must be there.

1) Race pace efforts with as short recoveries as necessary to complete the session

2) Longer reps at race pace ie 1000s or 1200s. You ned to get used to sustaining the pace for a prolonged period of time. 2 x 3/4 mile at goal pace was a common workout for Bannister and other runners in the 1950s and is not an easy session!

30 Pure speed ie 6-8x150 flat out with long recovery. to enhance form and make 64 second pace feel like a jog - at least for a lap or so!

Workout was

1,000m-2:53 (3min rest)

600m-1:42 (2min rest)

400m-1:05 (1min rest)

200m-0:30 (1 min rest)

200m-0:31 (1 min rest)

400m-1:04 (2 min rest)

600m-1:43 (2 min rest)

400m-1:05 (1 min rest)

200m-0:30

I'll join this thread too as I did a VERY similar week haha.

This week:

M - 4x(600,400) w/ 2:00, 400j rest in 1:47,60,1:42,64,1:45,63,1:39,57

T 7 easy

W - 4x200,4x300,4x200, 2x150 w/~60 sec rest but full recovery on the 150s. 36,33,32,33,48,48,48,48,32, 31, 30, 29, ~17.high,~ 17.high

T - 4.5 easy, strides

F AM - 2 jog, pm 2 wu/cd 1500m

S- 9mi easy

S 10mi hilly (2500ft climb)

I have run 4:02.2 last season, So far I have raced 2 15's and 1 5k

Season opener was 4:04 felt good I was happy with how I raced. The 5k was my first ever and I ran 15:58. Last Friday I was disappointed as I was supposed to be in the A heat of a race that was going to have everyone around 3:50-4:00, but the meet director had me in the slowest heat and didn't bump be up until 5min before my race. Still got in a relatively slow heat and ran pretty slow due to zero motivation.

I usually do well if I'm in a fast race. Hearing/Seeing PR paced splits gives me WAY more incentive to push than winning.

Im currently at around 50-60mpw doing lifting 2 times a week.

Getting back into track racing after a little while. Tried the roads but I absolutely hate them. I currently coach at the Division 1 level. Joined the sub 25 8k thread awhile back and was just beat up most of the fall and the focus was on my XC group. Let me guys know if you need workout suggestions.

I have a 1500 in a couple weeks and then I will be targeting a fast 5k after that. Been mostly 5k focused. Here are some workouts I've done.

-6x600 in 1:43-1:44 + 6x200 @ 31-32 sec

-25min tempo @ 5:05 average, 3x(1min on, 30 sec off, 30 sec on, 3min off) afterwards

-7x800 in 2:17 average + 4x200 @ 30 sec

-7x1000 in 2:52 average + 4x200 @ 29-30 sec

-2 mile tempo in 10:06, 8x400 in 68-70, 1 mile tempo at 5:03 ( felt like shit)

-5x1200 in 3:27 average

-12x400 starting at 69, last ones in 64, 63, 62, 61, 61, 60

-1600 in 4:52, 6x600 in 1:43, 1600 in 4:51, 2x300 in 46 sec

-2x(1600,1200,800) in 4:32, 3:22, 2:13, 4:35, 3:20, 2:11, 4x200 in 29-30 after

-10x(45 sec on, 1:15 off) starting at 4:30s mile pace and working down to 3:55 pace at the end.

Did a bunch of hills and tempos in the winter time. Some of these workouts go back to February here. I run 70-85 mpw with 2 doubles and usually do 2 hours on the weekend. I am hoping for a low 3:50 as I have very poor leg turnover.

How's this training

Main races are in may

Mon-1000m,2x600,3x400,3x200 (3,2,1 rest)

Tue-2x 7 miles easy

Wed- 10x300 75 sec rest,1200 in 3:45

Thurs-2x 6 mile steady

Fri-2 x 6 mile steady

Sat-20 x 200 w'45' rest

Sun-14 mile long run

Bunp

Any good mid season workouts?

Franklinhhh wrote:

Any good mid season workouts?

Standard specific workouts with my group are 2 sets of 5x300 with a slow walk/jog of 100m for the rest. Jog a full lap in between the sets. Some of the only workouts where I prescribe some sort of walking. You are basically running two broken up 1500s at goal pace with very short rest in between. The lactic acid pools in your legs and simulates race conditions at the end of the 2nd set. Alternative is 2x(4x400) but actually slow jog 200m between reps and full lap between set.

There are of course over distance workouts, stuff to work on 800m pace, pure speed work, and those gut-busting workouts that most mid-D runners fear. However, your primary bread and butter should be very event specific with decent volume (totaling ~3k) and short rest to better simulate race conditions. You gotta make sure to progress to the point where you can do them relaxed. You need to feel relaxed-fast in early spots of a race. So practice it in practice. That's why the reps are also not super lengthy so they are maneagable. Don't let the pace make the workout difficult, allow the short rest to do that job for you.

Thanks for the help

Tonight's session

8x400 w'45' rest

4 min jog

5x600 w'60 rest

Times were around 70 and 1:50

2 x 8mile steady tonight in around 56 minutes

Bump.

These past two weeks have been pretty good for me

M 1600,1200,800,600,400,300 in 4:56,3:40,2:19,1:40, 60, 48 2-3 minutes rest between each

T 6.7

W 7.5, strides

T 5, strides

F 3x(4x400) with 60 seconds between reps and 400j between sets in 68,70,71,70, 66,67,67,65, 63,62,61,64

S 7

S off, skateboarding accident

~46 total

M 6x(300,200) in 48->46 and~31-30, jog across field after 300 and 2:00 after 200.

T 6.2, strides

W 800, 4x400, 800 at 2:12 (74,58), 67, 67, 68, 65, 2:08 (70,58), 5 min rest after the first 800, 200 jog between 400s, and longish rest before the last 800.

Racing this Saturday 1500, 800, and 4x400 leg. Any predictions are welcome.