Help I can run a 4:16 mile but only 1:57 800

Dude your training makes no sense especially Thursaday.. some of those "aerobic power runs" are essentially tempo runs.. you need recovery days with easy runs 6-8 miles @ around 7 min pace its OK and beneficial to run slower and easy. also if you're struggling with endurance longer easy runs will help also do a long run around 90 min. it may be too late in the season to work on your endurance and aerobic as most of that is done in your base build up. thing to focus on for next season. Also you need to be doing alot shorter rep workouts with 200-400 repeats if you want to improve on mile and 800m, doing 6x800m repeats will not help you develop speed 6x800 is more of a 5k workout.

Some of us aren’t meant to run at 2 lapper.

when I was 15 I ran 4:24 (altitude) and 1:56

16- 1:56

17-1:56…

23- 13:39 5k, ran a 4x800 split in… 1:56

time to go north my friend, seems like you handle the tempo runs well

I agree with the above. Your 4/8/16 all seem reasonably in line, and your longer times are falling off. Your training however looks like what your are doing should bring the longer event times down, BUT you need way more easy mileage between all of that work.

Keep the workouts, but spread them out with like 1-3 very easy 6-8 mile runs between them or something like that. If your focus is really the mile event you do probably need more of those workouts to include stuff closer to mile pace too.

FWIW, I ran 3:50 1500m with 1:57 800, mid 8:20s 3000m, and barely under 15:00 5000m.

I finished the season off with a 49.98 second 400. It is a huge pr for me. I kinda expected it tho as I have split a 55 on a 600 meter race, and ran 1:24. Yes I died slightly. I have not ran the 400 for a long time tho. Yeah I agree with the easy runs, but our coach is from Morocco, and he said the elite runners there always did there runs at 4:30 to 4:50 pace. I always start easy though if I am tired. I will start off slow if needed. I kind of trust my training in him because he took me from a 4:39 last year to a 4:16. His training is just very hard compared to others. I will literally be drinking water and gatorade the whole day praying I make it. Yeah I agree with the post that said 6 by 800 is a 5k workout. But he had us hit a 800/mile pace workout for shifting gears in the morning so he wanted to focus on that.

The person who said the training is horrible. It is a lot different lol from when I moved to America in 2013. I am from Agadir in morocco, and all the runners trained like that. Except there we played a lot of soccer on the other days. I feel like that helped build a base as a kid for me on the speed side and endurance. I feel like it helped me handle the training. We only run 40 mpw but it keeps our legs fresh. Idk. We do not do many warm ups and cool downs btw but many strides and plyometrics will be our workout. Our warmup for a hard lactate workout will usually be 800 pr plus 20 seconds.

Wait so is your 400m PR a 54 or a 49? That is the difference between if you need to develop more speed or more endurance.

If you run just 54, then 1:57 is very good. 4:16 mile is good too.

To improve from there, you need to properly develop speed and aerobic fitness, properly over the next 3-4 years.

Here's some reading material to get you started:

- Summer of Malmo

- Joe Rubio's Fundamental Training Principles for the Competitive 1500m Runner

My 16:01 5k was on a xc course and my 2 mile race was a couple of months ago when I opened up the 1st race of the season in 4:28. I will be racing the 5k tommrow. Do not know how that will go. But I do plan on doing a 8 by 400 workout at goal 5k pace. AKA 15:30. with a 1 minute jog. Usually we do 30 seconds and a lot of reps but I do have a race tommorow.

I had a race today in the 400. After I made that post and I ran a 49.98. So now officialy it is 49.98.

Yeah I hate to accept the doping but you never know. Yeah I will be talking with my coach to see if I can slow the easy day a little. As those do leave me flat for workoutsB, but coach said he wants us slighly tired for workouts during base phase and during competition season he will increase quality of workouts and do a couple easy runs a lot slower. The workouts that I posted was base phase. The last 2 wks our easy runs were very slow we started at 8 min pace and got down to 7 usually and heart rate never went to high.

So you went from a 54 to a 49? Ok

My guy basically yes. I have not run the 400 for 2 yrs now. It was a low 54 then. Today my coach made me run it and I ran a 49.98.

So basically 2 yrs ago I ran a 54. Now I ran it again and I ran a 49.98.

If youre running 49 you should run much faster than 1:57

April 20th- 2023 post workout

15 min jog to warm up at 8 min pace.

8 by 400 in 75 average. 100 meter jog recovery in 30 seconds. Felt good and controlled. 3 min rest.

20 minute aerobic run at 5:55 pace.

8 by 400 averaged 1:08. I had my teammate do hop in reps which means he hopped in and he surged anywhere from 800 to mile pace more closer to mile pace. In between these reps coach decided to make rest longer to 2 minutes. We did a jog around the track and started the next one.

15 minute cool down.

I have not ran the 800 yet for 2 months. I feel like I can run a 1:55 maybe even under. What workouts can I do for the 800 if I already have enough speed?

Thanks for your time.

bump

Well if you’ve ran 49.9 and 4:16 within the last few days, I think you’re setting yourself up to run 1:52-1:53.

When was your most recent 800m? I’d expect you to run 1:57 as a 53 4:25 guy which you are clearly not.

I ran a 1:57 in about 2 months ago. I will be probably racing it again next week. 1:52 would be nice.