lollerama wrote:
I'm not sure about the speed needed (shorter distances) as I am a distance runner, but considering you run 50 mpw I assume you probably run longer distances as well, at least occasionally - so coming at it from the other way, I was able to break 5 around the same time I could break 10:00 for 3km. I was also somewhere in the 17:15 range for 5k at the time if I remember correctly.
I do and have been training exclusively for longer distance races. I've never trained for just a mile goal time, but I'd like to work on it this year. Just curious to know what kind of minimum speed I need in the 800m, 400m, and 200m. Thinking something like 2:20-2:25 for an 800m, 68 to 70 for a 400m, and 30 to 32 for a 200m I'm guessing these are close to the right benchmarks?