Running 800 repeats for 5k during Summer Base?

It is too early to run 5k pace for 800s.

Consider 39.0 sec 200s (no faster) with 54 sec float rests for the other 200. If you really are in shape to be doing 5 x 1600 in 5:20, you should be able to do 25 laps of the 200/200s without stopping. More likely the 5 x 1600 was too hard and you should stop the 200/200s at 20 laps.

i-oamerg-98y wrote:

It is too early to run 5k pace for 800s.

+1

i-oamerg-98y wrote:

It is too early to run 5k pace for 800s.

Consider 39.0 sec 200s (no faster) with 54 sec float rests for the other 200. If you really are in shape to be doing 5 x 1600 in 5:20, you should be able to do 25 laps of the 200/200s without stopping. More likely the 5 x 1600 was too hard and you should stop the 200/200s at 20 laps.

Thanks for the input, will consider that. Other opinions appreciated. Would it be fine to run 3-4 mile tempo pace for the 800 reps with short rest?

I'm in no hurry to kill it in workouts and such, I just want to mix up my routine a little because I'm getting bored.

I doubt you can go too far wrong with 3-4 mile tempo pace for 800m reps, unless you really don't know how far 800m is on the dirt road.

What does your long run look like?

for what it's worth wrote:

What does your long run look like?

13-15 miles, around 6:40 pace but on a comfortably moderate feel I can talk at, so pace varies some, fairly hilly, so quicker on downhills and slower on ups obviously. Long run is on Saturdays, I don't double that day, but I double everyday except Wed and Sat during the 80+ mile weeks, only double twice during the 60ish mile weeks (on Mon and Fri).

800 repeats at tempo pace don't make sense if you already run tempo's. Squeezing down your long run pace would pay more dividends in the course of the season. 400m moderate incline hill at little slower than race pace, run continuously at 6:50/7:00 mi. pace. will make you aerobically very strong. You are already doing a lot of quality running, be careful not to over do it. Rest is very important in training.

Yeah, thinking about it, I might as well just continue as I've been doing and not go through the trouble of measuring out 800s as I already know a 5 mile I can run a tempo on tomorrow.

I was more interested when posting this if I could do 800s at goal pace right now. I'm sure I could and it wouldn't derail my training or anything, but it would be kind of pointless at this time of year, and unnecessary stress on my body.

If by squeezing it down you mean speeding it up, that makes sense. Like I said, some days are faster than others, but it's definitely not being jogged or run slowly. I'll probably increase the pace some come August and onwards as my fitness improves.

Not sure if this is two points or one. I don't do very many hillsprints at the moment, although almost all my runs are on a hilly course with some sand on some hills too, so I'm getting some strength from that. I do hillsprints when I can, but with 2 uptempo runs a week, a long run, and a lot of 3-4 mile pm runs at around my aerobic threshold, I don't have a lot of room to add them, and most days I can't substitute workouts (coach wouldn't care too much for that). Most of my "normal" easy moderateish runs are around 6:20-6:30 pace, with warmups and cooldowns about 7:00pace unless I'm just feeling exceptionally good or crappy. Today being my easiest day in the week, I ran about 6:45 pace, and 7:15ish warm up and cooldown to chill with some of my slower teammates.

I used to underestimate this, but I'm learning this to be very true recently. My "off" weeks of less doubles and less mileage are so very needed, because it brushes of the accumulated fatigue I build up so much from all of this. I know I'm where I need to be for this time of year, but I'm getting very eager to start the next phase, the sharpening phase to get race ready. Even though I know I'm on the right track, I feel like I could get ahead by starting the sharpening phase with race paced workouts right now. But since the advice on that is a unanimous "No, wait", I'll wait.

Yes slowly lower pace of long run 6:45,6:40... 5 sec. a week 6:30/6:25 target. If you want to do race paced stuff a 400m hill and 400 back down is approx. 1/2 mi., run this as a continuous run @7:00 min. mi. overall pace. :80 up 2:10 down,5 to 7 miles total. Just a good quality workout. You are already running high quality training. Don't do anything without your coaches okay!

I just finished reading the sports gene so i am thinking a lot abotu this sort of thing -

I think such general questions is not helpful - I am sure ther are many people who would benefit in xc season from hard 800 meter repeats in late July. Because that is how their genetics work.

others, no.

The problem is that HS runners don't know much about what they need because they have a lack of personal history and are in a group training program.

I will look for a hill like this, and do this one tuesday or thursday when I get the opportunity. Thanks for your input, same to other posters before you