LassePrefontaine wrote:
I’ve only ran the 800 a couple times, but 2:05 and the 400 i ran a 56 in a small relay for a duel meet
Therein lies part of the problem. The 1600 is a speed-based event. For now, just keep running and stay fit. Longer distances at prudently increased paces is the ticket in the off-season.
When you get into the meat of the season, more 800 races and shorter, faster stuff is needed. If you can get on a 4x400 team to make it more fun, do so. I also ran the 300 IHs every now and then. Great event for speed and hip flexors. You're probably not going to be able to take an honest crack @ sub 4:20 until your 800 is at or under 2:00, but seem to be on the right track. You can race all the 3200s you want (and should do so early on in the season), but the 4-lapper is a completely different tempo and turn-over. SPEED.