Getting ready for an all-comers track series this summer. Been doing mostly road work, 30ish mpw on 4 runs, with a goal of sub 4:40. I did 8x400m yesterday w/ :75sec rest as my first track session. Ran 74,70,70,69,68,69,70,72 for a 70.25 avg.
Windy and felt it at the end. Guessing I'm in about 4:45 shape based off this? I have no idea.
Would you guys reccomend adding more 600's and 800's as the season nears or focus more on 200's 400's? Season is 7 weeks long.
Thanks
I would get some 600s in before races start, and then you could do some rolling 200s a couple days before races. You could probably do a workout like 3 sets of 600, 400, 600 with 90 seconds in between reps, and 2 minutes in between sets. 2-3 minutes between sets.
Current guestimate: 445-450.
Run the same workout another time or two, until you can handle it. (all the same +/- 1 sec, or until you can run negative splits). Keep this as your benchmark workout. Then add some more reps and cut down the recovery. 12 x 400m, 100m recovery jog, between 400s and maybe 200m - 400m between sets of 4 x 400m, depending on your fitness level.
PS - you don't need to add 200s, except as an easier workout. Given your drop off at the end, you need to work on being able to sustain your "speed endurance".
Appreciate the advice. I will do that.
Cheers!
You're in 4:55 shape off that.
Thanks. Is it feasible to go from 4:55 fitness to 4:40 fitness in a 12 week period ?
B-co wrote:
Thanks. Is it feasible to go from 4:55 fitness to 4:40 fitness in a 12 week period ?
Depends on a lot, but I'll say yes it is. I had a friend who went from 4:20 in the mile indoors (4:02 or so 1500m) and then get down to 3:48 for 1500m within the next 12 weeks, and it's obviously harder to cut down time like then when you're a sub 4:20 miler. You got it.
I think 600's would be good too. You could do some faster 200's but you don't need to make them their own workout. Maybe do a tempo or longer repeats and then 4x200m @ 800 pace afterwords. Little things like that, otherwise focus on mile pace and some strength (endurance) work.
10-12 would be a better predictor of your mile time. 8 is kinda short, but 4:45 to 4:50 would be my prediction.
Good thread and great posts here. Strange enough, I am doing the same (30ish mpw, only 4 quality runs per week due to work and family). Keep on the effort. I like the idea of running hard tempos (4 miles), rest, 4x150/200 (800m pace) or 8-10 strides as one of your weekly workouts.
8x400 at mile pace is a very good workout and absolutely enough for 30ish mpw. Stick to it regularly, but be careful. Stuff like this is taxing and might ruin the whole season, if done too hard and too early. Consider variations, be honest to yourself and build it up carefully. Make it just a little bit harder every week or every other week and make sure that you run all quarters at actual race pace, not goal pace. All quarters should be in the same range. A few suggestions, it is up to you:
- reduce the rest step by step (week 1: 90 sec, week 2: less...)
- standing rest first, after a few weeks active rest (jog)
- 2 sets of 4x400, later on all quarters in a row
- start a few quarters slower than mile pace, but finish a little bit faster for developing a good kick.
Whatever you do, increase the quality but do not race your workouts because the whole week counts and not a single workout. At the end of your build up (perhaps 6 weeks?) you should be able to get in a 1200m time trial at mile pace or 8x400/60-70s rest. Good luck!
Predictor is 10 off 60.
Don't just do short reps you been longer reps as well. A simple programme would be 2 workouts a week one with longer and one shorter reps.