I am self coaching. I’m trying to train myself for a 2:2X 800m and would like to hit this goal by the end of june. I think I have the speed to get there but the problem seems to be that my speed dies really fast, I could probably run a decent 100m but my 200m and 400m in comparison would be dismal.
My overall endurance isn’t the best but also isn’t too terrible, I usually do my tempo runs around 6:50 to 7:20 pace, or run for an hour between 7:30 and 8:00 pace.
The other day I did 12 x 100m all in sub 16 with one minute of rest but yesterday I tried 12 x 200m with 3 minutes rest and could only hit times in the 36.5 to 37.5s range. I could have kept going for more reps but I was aiming to to the last two under 35 but couldn’t generate the speed. This for me, shows there seems to be some sort of drop off with my speed endurance. I try not to look at the workout as a fail seeing as it was after all, 1.5 miles total in volume at sub 5 pace which is probably a full minute per mile faster than my current mile shape. I’d still like to know how to target this weakness.