High school coach here of 800 meters (1:55- 2:05 range) and 1600 (4:15-4:40) boys. We have a tried and true workout that seems to be a good indicator of race times. Its basically the 12 x 200/400 rule. In other words, if an 800 guy can do 12 200s at 30 seconds, he can run a 2:00 half. If a 1600 guy can run 12 400s at 70 seconds, he's a 4:40 guy. Not exactly a perfectly formula (and the 400s workout is a bit tougher) but has worked really well for my guys.
How much rest do they get?
Great question. 200 and 400 meter job respectively.
predictationator wrote:
Great question. 200 and 400 meter job respectively.
Assuming you mean 'jog' that's still pretty vague.
I have a better predictor for the 800: Run two goddamn laps of the freaking track, divide this time by two, and then double it. That should closely resemble your 800 time.
the smarrtests lestrunner wrote:
predictationator wrote:Great question. 200 and 400 meter job respectively.
Assuming you mean 'jog' that's still pretty vague.
I have a better predictor for the 800: Run two goddamn laps of the freaking track, divide this time by two, and then double it. That should closely resemble your 800 time.
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How slow is the jog if this is an indicator workout?
This past season I did this exact workout - 12x200 averaging 30.5 with 200 jog - and I ran 1:54. My 200 jog rests were 1:00 each. In order to cut 2 seconds off each rep, I would have needed a lot more rest.
poor rest wrote:
How slow is the jog if this is an indicator workout?
This past season I did this exact workout - 12x200 averaging 30.5 with 200 jog - and I ran 1:54. My 200 jog rests were 1:00 each. In order to cut 2 seconds off each rep, I would have needed a lot more rest.
Relatively slow. I would say more like 90 seconds for the 200s and 2:30 for the 400s
The Kosmin Test is a decent predictor
I run 12 x 400 @ 66s with 60s recovery. The pace predicts 4 24, but the recovery is really short compared to your lads? What time would you say I could hit off this?
'can do 12 200s at 30 seconds, he can run a 2:00 half. '
You didn't give the recovery times which I don't understand as it's not exactly complicated to put the training they did down properly!
But a lot of runners could do that session and be nowhere near 2 mins.
Those are good.
better yet.
Have your milers run a 3 lap trial (no kicking and not all out). They should run it at mile goal pace and feel like they could have gone on.
Same with half milers except it is a 600.
I can run a 1:58 flat 800 but have never broken 4:40 in the 1600
To the 'just run an all-out 800/1600,' the advantage of these is it's an actual workout with more benefit than a single race, and you don't have to prepare for it like a race. Similarly, the nice thing about the 600/1200 trials is they don't take too much out of you, so you can do more intervals afterwards.
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