I'm a senior in high school with a 1600m pr of 5:15 and just ran 17:50 for 3 miles in cross country. What are some good workouts to go sub 5 this track season? Also what could I run for 800m, my pr last year was 2:18.
I'm a senior in high school with a 1600m pr of 5:15 and just ran 17:50 for 3 miles in cross country. What are some good workouts to go sub 5 this track season? Also what could I run for 800m, my pr last year was 2:18.
2:11 800m
do more mileage. 1k repeats. 800 repeats.
12x400 at mile goal pace with 60 seconds rest
4:40 guy here... Not that fast but when it comes to sub fives IG I know what Im talking about
FilmReps' workout is really good. If you pace it right, it can predict your mile time pretty well.
Another good workout to do during base phase is:
200 @800 Race Pace
60 seconds rest
400 @1600 Race Pace
90 seconds rest
800 @3200 Race Pace
120 seconds rest
1600 @5K Race Pace
120 Seconds rest
800 @1600 Race Pace
90 seconds rest
400 @1600 Race Pace
60 seconds rest
200 @800 Race Pace
If your running economy is decent, you should be running your 800 about 25-30 seconds per mile faster than your 1600.
My 800 PR is a 2:07.8 or 4:15 per mile
My 1600 PR is a 4:40.
Abra cadabra.
If you really worked it I bet you could break 2:10 this season! good luck.
Above 4:40 guy is correct.
Also, you could do 60x3 with 60s rest at 3k pace, 45x3 with 45s rest faster, 30x3 w 30s rest faster, 15x3 w 15s rest faster.
I would focus on speed indoors, maybe the 800. Do consistent workouts. Intervals once a week, alternating speed and endurance for the second workout. Do 200m cutdowns or strides after runs. Do core. Stay CONSISTENT most of all, and healthy. Rest plenty.
With your XC PR your setup to achieve this as early as indoors. Whats your coach having you do? I myself ran 17:58 for 5k before breaking 5 for the first time come indoors.
I don't like the 400 workouts. They are too short and can be cheated on by fast twitch guys. Here are some better options:
3 x 800 at target race pace with 2:1 rest
2 x 8,4,4 at target pace with 2:1 rest
So for the first workout, you'd run 2:30, 2:30, 2:30 (or 2:32, 2:30, 2:28) and take 5 min between each one. The second workout would be 2:30, 75, 75 with 5 min/2:30 rest. Maybe a little bit more between sets. Try to negative split EVERYTHING, so like go 2:32, 2:30, 2:28 for the first workout and then 2:30, 75, 75, 2:28, 73, 71 for the second one. DON'T OVERCOOK yourself on the early reps.
I normally do these the 6-8 weeks prior to the championship season. So like here in Ohio we'd do them in March and April. I try to get my kids to come into the first week of official practice ready to run these workouts. May is peak racing time, so they hay is in the barn by then. It's all rest at that point.
During the winter, though, you should be working on tempo pace runs and 3/5 k race pace stuff. So like for Dec Jan Feb you might do a 2-3 mile tempo run each week and then 4 x 1200 or 3 x 1600 at 3k/5k race pace with like 1:1 rest. You can occasionally crank it up and finish with a fast 400 in the mid to low 70s . Get the legs going and build up to the real mile workout that will come in in March and April.
This winter focus on consistent mileage, long tempo runs of 40ish mins over hills or unflat terrain if possible, long runs, ( work up to 90 mins) and a fartlek of 6x3 min @10k effort with 2 min off.
citius5000 wrote:
With your XC PR your setup to achieve this as early as indoors. Whats your coach having you do? I myself ran 17:58 for 5k before breaking 5 for the first time come indoors.
I'm in California so no indoors. Right now I'm running on my own a lot since our team is mostly doing ice cream runs, capture the flag, sharks and minnows, etc since it's offseason. During track I'm planning to run extra too since last year we only did about 30 mpw.