Should I be able to break 4:20? Time trial saturday

WHSrunner13 wrote:

Was going to post on my training thread, but didn't think I would get a response.

PR is 4:22 for the 1600

Based on these workouts should I be able to break 4:20 in a time trial on saturday? (low winds, with a couple other people in similar speed to me)

2 weeks ago - 2 x 600/3 x 400/4 x 200 with equal jog recovery. Splits were 1:36-1:36/61-61-62/44-45-46-45

3 weeks ago - 7x400 with equal jog recovery. Splits were 61-62-62-63-63-63-64

Friday - 2400 + 4x200/1600 + 4 x200 with 1 min in between tempos and 200s, and equal jog in between 200s. 7:47-30-30-32-31/5:12-30-32-31-31

We are hipefully getting a pacer to go through in around 2:07-2:08 hopefully for 800, if possible 3:10-3:12 for 1200.

I think it would be easier to just run the damn mile than to analyze your workouts. If your goal is to break 4:20, there is no reason to go out faster than 2:10.

True no need to get too excited and get out at 4:15-4:16 pace.

take it out slow and close hard.

65, 65, 63-65, prob 63 or whatever you have left = a sub 4:20 mile!

200's and 400's don't accurately represent a runner's individual ability over a mile due to their short duration and intervals, which allow for HR recovery, breathing rate recovery, and lactate breakdown for recycling, whereas accurate simulations are 800-1200m in length.

Friday's workout denotes a 10k-12k ability of 5:12 pace with 200m repeats conducted at 800m pace with minimal rest to maintain a focus on aerobic metabolism: Seb Coe's 20x200m w/ 30 second rest is a famous test of both aerobic and anaerobic metabolism while maintaining postural form, relaxation, and stride turnover and length. You utilized a tempo pace for recovery denoting your extension ability is being targeted that is insufficiently developed in most HS athletes erring for speed OR long slow distance while ignoring special support paces. I went 28.5 on those 200's before as a 1:46-7 athlete with aligned extension for ALL events.

Your HR drifts for durations over 1:30 (inflection point for primarily aerobic metabolism denoting a weaker aerobic energy utilization system typical of repeat-focused HS training). In alignment, you should run 62's for a 4:10 mile. Currently, you will need to run your time trial as follows: 64, 65, 66, 64.9 to break 4:20.

Your lactate concentrations will rise, but be controlled within tolerable levels by the first 400m by utilizing CP system that should last the first 8 seconds without specific development (sprint, then settle in to maximize energy usage and future savings of other systems) Effort will increase gradually on the 2nd lap with a feeling of sustaining and no increase for the 3rd lap. The 4th lap is a gradual increase in effort with the last 120m being a measured kick focusing on fluid relaxation with cadence only increasing slightly and most of the pace increase being derived from your stride length: increased power production.

You can run:

800m: 2:00

1600m: 4:19.9

2 common simulator workouts with the highest degree of specialization are:

2x800m w/ 10 minutes rest at race pace

1200m-3 minute rest-400m (enough to replenish a depleted CP system - 800m variation is 600m-200m or a shortened 500m-100m walk (shorter recovery)-200m)

If you think you can do it, you'll do it. If you worry about the workouts you did last month, you will crumble like a coffee cake.

It's not hard to go out there and empty the clip.

Post your result and time trial breakdown after completion for professional analysis.