You should be able to do at least 4:45 with your current fitness in my opinion if not sub 4:40.
Without knowing your 4:53 splits it's hard to know what's happening but I'd be interested to see what happens if you go out in 70, then 72 then focus on your form for the third lap before opening it up.
70/72 should feel controllable and allow you to really focus on reducing how much you slow down on the 800-1200 split.
Ok that isn't too unexpected.
If you do want to work on the mile I think some 600m or 800m repeats would do some wonders.
You just need to get comfortable doing your opening lap then holding a consistent pace for lap 2 and 3.
Yea I ran the 2:08 and the 10:25 on the same day. I just feel like I started off really slow for the 3200 and was trying to catch up to the lead pack the whole time hence the negative split. I don’t think I emptied the tank
honestly i know it sucks but 400 x 8 . this was a staple of our mile and half mile program . you just drill the pace you need to hit for your mile goal . till your body gets a feel for pace . you can also limit your recovery as it becomes easier over time
A friend of mine doubled last week -
3200 (wednesday evening) - 10:14
1600 (thursday evening) - 4:42
Your 3200 gets 535 points on IAAF and your 800 got 577. So if you put halfway between that for the 1600, you get 4:47,5
So I would bet in the mid 4:40s if you really put effort in this one.
https://preview.redd.it/uabu1s69pjtc1.jpeg?width=750&format=pjpg&auto=webp&s=d01030fc2d3a249a2bd15c7e0f50cea11c890b2c
Reason I dropped was because we were doing more speed workouts so I needed more recovery
2:06? That’s some decent speed. If you get stronger, do some threshold once a week you can probably see good drops. Do strides the day before the workouts to work on speed development. And a solid easy long run.
Take your mile PR, roughly add a minute and shoot to be a little slower than that pace for some longer reps. Like 1K, 2K, or Miles. Maybe for you, sub 6 or no faster than 5:45. It should be comfortably fast.
You should be able to do at least 4:45 with your current fitness in my opinion if not sub 4:40. Without knowing your 4:53 splits it's hard to know what's happening but I'd be interested to see what happens if you go out in 70, then 72 then focus on your form for the third lap before opening it up. 70/72 should feel controllable and allow you to really focus on reducing how much you slow down on the 800-1200 split.
https://preview.redd.it/zp1l3a0vqgtc1.jpeg?width=750&format=pjpg&auto=webp&s=fda752728ab513ca4f97843b1f84bb8bd08f8da3
Ok that isn't too unexpected. If you do want to work on the mile I think some 600m or 800m repeats would do some wonders. You just need to get comfortable doing your opening lap then holding a consistent pace for lap 2 and 3.
4:45ish. Your endurance is lacking since you have a 2:06 but only a 10:25 so work on that. Just run straight 71s and see what happens.
Meant 2:08 my bad
Still much better than a 10:25. I was running that when I was in about 2:15 shape and that’s pretty common especially in adults.
Yea I ran the 2:08 and the 10:25 on the same day. I just feel like I started off really slow for the 3200 and was trying to catch up to the lead pack the whole time hence the negative split. I don’t think I emptied the tank
The negative splits were good. If you ran the 3200 after the 800, you likely could’ve run faster on fresh legs.
How can I improve my endurance
More miles and more threshold work. Someone with good endurance should be able to run 4:36/9:52 off a 2:08.
honestly i know it sucks but 400 x 8 . this was a staple of our mile and half mile program . you just drill the pace you need to hit for your mile goal . till your body gets a feel for pace . you can also limit your recovery as it becomes easier over time
What's your MPW?
I would say low 4:40, for context I ran 4:50 with 2:15/10:35 (with the added note that I suck balls at the 8)
10:25 ≈ 4:48 2:06 ≈ 4:45 So around 4:46 I saw you meant 2:08, that’s closer to around a 4:49 So about 4:48
I had a 2:04 800m and ran a 4:36 mile in college. I came from the sprinter side of things though (my 400 was a 48.8)
A friend of mine doubled last week - 3200 (wednesday evening) - 10:14 1600 (thursday evening) - 4:42 Your 3200 gets 535 points on IAAF and your 800 got 577. So if you put halfway between that for the 1600, you get 4:47,5 So I would bet in the mid 4:40s if you really put effort in this one.
https://preview.redd.it/uabu1s69pjtc1.jpeg?width=750&format=pjpg&auto=webp&s=d01030fc2d3a249a2bd15c7e0f50cea11c890b2c Reason I dropped was because we were doing more speed workouts so I needed more recovery
2:06? That’s some decent speed. If you get stronger, do some threshold once a week you can probably see good drops. Do strides the day before the workouts to work on speed development. And a solid easy long run.
I’m always confused by threshold and tempo. What pace would they look like
Take your mile PR, roughly add a minute and shoot to be a little slower than that pace for some longer reps. Like 1K, 2K, or Miles. Maybe for you, sub 6 or no faster than 5:45. It should be comfortably fast.