8X800m with 1 min. recovery

Should say what do you think 8X800m with 1 min. recovery averaging 2:35 (on roads) would suggest my 5k time is?

Fast, Was is all out? if not ive run sub 16:00 and that seems about right.

self_coached wrote:

Should say what do you think 8X800m with 1 min. recovery averaging 2:35 (on roads) would suggest my 5k time is?

hmmmmmmmmm wrote:

Fast, Was is all out? if not ive run sub 16:00 and that seems about right.

self_coached wrote:

Should say what do you think 8X800m with 1 min. recovery averaging 2:35 (on roads) would suggest my 5k time is?

Not all out, but definitely was giving a hard effort.

kub wrote:

15:30-16. I really don't know, but that sounds hard. My PR is similar, but I couldn't do that workout

It was a tough workout for sure. The 800s felt hard but I was recovering well in between.

I did 7 x800m w/ 90 sec. rec the other day in 2:36

and it was, as you say, hard but not all-out

my PR is close to yours - 16:30

I think if you want to approach 16:00, you'd have to feel comfortable running the same workout in 2:25-2:30. Not all-out either.

I'd say even 15:30 is a pretty conservative estimate...when I was in high school I ran 16:50 my first year, and my hardest workout was probably 6x800 in 2:40 with 2:40 rest, and that was pretty hard for me I thought. Granted 16:50 is not near 15:30, but it is pretty close to 16:3x. Take it how you may, but I'd say you are ready to run at least 5:00 pace in the right conditions and in a race scenario.

self_coached wrote:

I was reading Brad Hudson's book and decided the 8 X 800m workout fit well into my schedule. I forgot it was supposed to be 2 min. recoveries and only took 1 minute. I averaged about 2:35 on the roads, which at face value I was disappointed with, but given the shorter recovery I feel a little better.

Now Im thinking I might have a crack at beating my PR which is 16:34. What do you think 8X800m with 1 min. recovery (on the roads) would suggest I could run for a 5k right now? Just curious so I know what pace to aim for

big question no one asked: how ACCURATE were those 800's on the roads ? How did you measure it? If not on a track, one wonders.

16:30

When I was in HS I did a workout 10x800 in ~ 2:37 with 2 min rest. It felt easy. I never broke 17:00.

So looking back, why do you think that was?

wellnow wrote:

So looking back, why do you think that was?

obviously left the race in the workout

cracked cracker wrote:

self_coached wrote:

I was reading Brad Hudson's book and decided the 8 X 800m workout fit well into my schedule. I forgot it was supposed to be 2 min. recoveries and only took 1 minute. I averaged about 2:35 on the roads, which at face value I was disappointed with, but given the shorter recovery I feel a little better.

Now Im thinking I might have a crack at beating my PR which is 16:34. What do you think 8X800m with 1 min. recovery (on the roads) would suggest I could run for a 5k right now? Just curious so I know what pace to aim for

big question no one asked: how ACCURATE were those 800's on the roads ? How did you measure it? If not on a track, one wonders.

Good question, I used a Garmin 305 to do the 800s. I assume it is fairly accurate?

Assuming that your lactate threshold and general endurance are at the same level as your VO2 max then you are probably in shape to run a low 16's, something between 16:00 and 16:20.

I just ran a pretty flat 5k in 16:26 (last weekend). On Wednesday I ran 10x800 over a rolling stretch of road (accurately measured) and averaged 75-90 seconds rest. An extra minute would have been HUGE.

My reps averaged 2:39. I probably pressed just a little too hard, but not much (was targeting 2:42).

I think I could have run 10 seconds faster at that 5k if I raced a little smarter, but not much faster then that.

I am in the middle of marathon training, though, and the 5k was at the end of my highest week ever.

I think tapered with a few speed workouts I could run 15:50 if I ran a very good race.

Hope this helps.

profitofdoom wrote:

When I was in HS I did a workout 10x800 in ~ 2:37 with 2 min rest. It felt easy. I never broke 17:00.

runner40 wrote:

wellnow wrote:

So looking back, why do you think that was?

obviously left the race in the workout

**********************************************

And what does that mean exactly?

I just re-read your post. You took a min, not 2:30. So you took a little less rest then I did, ran about 4 seconds per rep faster, but ran 2 less. Sounds like you may have worked a touch harder then me. I'll go with 16:05-16:20. A lot will depend on how well you race, how rested you are, what other workouts you've done, what the course is like, etc.

I know for me, where I hadn't done anything faster then 5:40 pace in YEARS, racing that 5k seemed so fast. If you have some 400 workouts and tempos that you have mixed into your training, that will help a lot.

Yep, just one minute rest...it was supposed to be 2 mins. but I made a mistake .....Ive been doing some sharpening workouts for the past 2-3 weeks (goal race is in 4 weeks). Mainly tempos at half marathon pace (5:40ish) and interval work - 800m, 1000, mile repeats, etc.

I agree with your assessment though - I don't think this workout shows Im ready to go sub 16 yet

As a coach I always take the avg. of the 8 and use that to figure the 3 mile time....once I have done that I add 1:50 to that time and that gives me a guess of what they will run for 5k.

We use 1 minute rest when we do them.

pbr33 wrote:

As a coach I always take the avg. of the 8 and use that to figure the 3 mile time....once I have done that I add 1:50 to that time and that gives me a guess of what they will run for 5k.

1:50? Why so much? Yeah it is a little longer (200m) but they won't slow down that much. Typo?