AM: 4.25 PM: 5.5 including 5 striders, 100m race in 13.69, 200m race in 28.24, 400m race in 62.21 I know I shouldn't have done this in 'base' training but my club was doing time trials so I figured I would get a baseline for my speed. Hopefully over the spring I can bring these down to a 26 200m and a 58-59 400m. That should give me more than enough speed for my goals. Currently by the 'rule of 4's' made by some famous coach I don't remember right now, I should be able to go 4:41 in the mile with my 400m speed if I maxed out my aerobic ability. The rule of 4's states that given a 400m time and maximal aerobic conditioning you should be able to add 4 seconds per 400 for 800m and take that pace and add 4 seconds per 400 to get mile pace. The problem is that I am not maximally aerobically trained, and that is not where my talents (the little that I have) lay. Believe it or not, I am better at speed (despite how slow I am) than endurance. So I will need a bit more cushion to my 400 to mile time than I currently have. I am going to make a standard weekly true speed workout for the spring and hopefully will improve. I know it needs to be fast with full recovery but how fast exactly and how much of it should be done are my major questions. Ive read some on letsrun about speed training and I think its gonna be something like this 5x(200 fast relaxed, 200 all out relaxed) with maybe 400m jogging between 200's and 5 minutes standing/jogging/stretching between sets. The fast relaxed ones will be about 4-6 seconds slower than the all out ones, so right now they would be 32-34. And the all-out relaxed ones will be 99-100% effort with a concious effort to relax and keep form. I used to have better speed than I currently do. I have run a 60 flat 400 wearing trainers in a race when I could only manage 5:10 for the mile. I have run several 69's and one 67! in a 400 workout just because I was feeling it. Right now a 69 feels utterly forced. But I need to keep up 71's for the mile to hit my goal.
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