I am hoping to run sub 4:30 in a couple weeks.
I chose to do 10x100, 400 easy, 8x100, 400 easy, 4x100 with 50 second break in between the 100s.
Also wondering what workout I should do on Thursday.
I am hoping to run sub 4:30 in a couple weeks.
I chose to do 10x100, 400 easy, 8x100, 400 easy, 4x100 with 50 second break in between the 100s.
Also wondering what workout I should do on Thursday.
13ish seconds for almost all of the 100s
You're running a 1600....and your workout is a bunch of 100s.....
At least do 400s, none of this sprinting bs. 10-12x400, 60s rest. Do it at mile pace.
That is a really bad workout and it won't really help me predict your time. If you race in like ~15-20 days (what I assume when I read "a couple weeks").
I'd recommend doingsthe following.:
Thursday: 4-5 miles steady (probably about 5:50-6:00 for a 4:30 runner), 4xstride
easy runs, strides, and supplemental stuff over the weekend, 10-12 mile long run
Monday: 12-16x200 at 33-34 with 200 jog
Thurs: 4-5 miles steady as above
Mon: 4x(400,300,200) w/ 100 walk, diagonal jog, 400 jog rest @ 3k, 1500m -1, 1500m working down to 1500, 800, 400-600 pace
Thurs: 3-4x(600,200) w 200j/400j rest @ 3k, 1500 --> 1500, 800 pace
Race on Saturday or something
This is a speed maintainence workout and in my opinion it serves no purpose other than maintaining speed in 400m runners. Instead of doing this workout for maintenance, you might as-well do a hill sprint workout instead as that will build speed. So yeah, in my opinion this workout is not really good for anything, it’s just a sub-optimal 400 workout at best. 300s-600s with sensible rest (rarely over 90 sec, never over 2 min) are good mile based workouts.
By the way, I could not possibly predict your mile based on this.
That's not a miler workout. You cant predict sh1t based off of that workout, except that you can run repeat 100s.
My coach told me to do this workout and I thought it was best to listen to your coach.
Bump
?zone wrote:
My coach told me to do this workout and I thought it was best to listen to your coach.
Your coach is a fool.
This and other threads of this kind are just plain stupid.
Without knowing, among other things:
Age
Sex
Years training
Recent mpw average
PB’s
Just a waste of time to opine.
Sloppy seconds wrote:
This and other threads of this kind are just plain stupid.
Without knowing, among other things:
Age
Sex
Years training
Recent mpw average
PB’s
Just a waste of time to opine.
You are a fucking idiot.
Bump!
Suck it dickheads I ran a 4:29.95!
?zone wrote:
Suck it dickheads I ran a 4:29.95!
Two or three guys (or gals) gave you some good advice. You might want to thank them instead of saying "suck dickheads" to a couple who were not too helpful.
BUMP!
jamin? seems like a workout he would do.