Racing a two mile tomorrow. My workout examples are the following:
7x600m with 2:30 rest in between. My splits were 2:02, 2:00, 2:03, 2:03, 2:02, 2:04, 1:59
I also did 5x1000m at THRESHOLD:
Splits were: 3:42, 3:45, 3:43, 3:43, 3:43 (My heart rate was at 169 the whole time, according to my Garmin)
Based upon these times, what should I aim for in the two mile tomorrow? I think the fastest guy is probably going to be around 10:15.
Six minute first mile and than start passing kids who went out too fast for a nice negative split. Just do not Stinson it.
I think you could be a go a bit slower for 2 miles than what you averaged in the 7x600 workout, although the 5x1k indicates to me that you're weaker aerobically. Since 80s/lap is 2:00 per 600, I would start in the 83-85 s /lap range, which will put you on pace for 11 low obviously can pick it up in the 2nd half if you're feeling good.
Should I just try my best to run even splits? Never have tried to do so. Usually just draft off whomever is in front of me and try and catch them. Don't think I will be able to do so. My friend is aiming for the same goal as me (10:50), but his best last year was 11:15, so I don't know if I should stay with him or try my a$$ off to run with the 10:40-10:35 kids
OlympicHopefull wrote:
Should I just try my best to run even splits? Never have tried to do so. Usually just draft off whomever is in front of me and try and catch them. Don't think I will be able to do so. My friend is aiming for the same goal as me (10:50), but his best last year was 11:15, so I don't know if I should stay with him or try my a$$ off to run with the 10:40-10:35 kids
You can either crush and burn. Or, do this go out first mile in 6:00 and than start pushing the pace after the first mile, if I was you, I would run my kilometers. First kilometer in 3:40, second kilometer about 3:30, last 1200m start to unwind it.
I was thinking you could run about 11-flat based off that workout... so I think your 10:50 goal is reasonable. Not sure what to tell you as to how to run your splits.
Should I just try and attempt at even splits? Never have done so before.
OlympicHopefull wrote:
Should I just try and attempt at even splits? Never have done so before.
Based on your posts it seems like the other people in the race are your and a bunch of sub 10:40 guys. Going out with those guys seems foolish since they'll probably be going out at 10:20 pace. I would run with your friend for the first mile, then pick it up if you're feeling good. If you go out in 5:10 you'll be over 6 minutes for that 2nd mile
OlympicHopefull wrote:
Should I just try and attempt at even splits? Never have done so before.
All distance records have been set with a even or negative split(800m is the only exception and that one was basically a even split). If you want to run a 1100 minute 2 mile run even splits of 1:22 400m laps, 3:25 kilometer splits or 5:30 mile splits. I prefer to go by kilometer splits, because it gives more feedback during your race.
most efficient way to pace yourself wrote:
OlympicHopefull wrote:
Should I just try and attempt at even splits? Never have done so before.
All distance records have been set with a even or negative split(800m is the only exception and that one was basically a even split). If you want to run a 1100 minute 2 mile run even splits of 1:22 400m laps, 3:25 kilometer splits or 5:30 mile splits. I prefer to go by kilometer splits, because it gives more feedback during your race.
Although I agree, don't you think that K splits don't give up to minute results? Like what if I run a 45 sec 200 and don't know it?