Today my coach had us do our first speed workout. I did 4x800 at 2:50 with like 6-7 minutes of rest. My goal for the end of the season is to break 19 I am a junior in highschool. I don't know what my 5k is now but I did a 5.2 mile run in 35:20 yesterday.
If you are asking if this is a well-planned workout: Nobody outside your program can really be a judge of the quality of that workout. Everything depends on knowing what you did over summer, how your workouts were last week, what they are in the future, when your races are, how you run your easy days, on and on and on.
Only your coach knows that information, and he is putting it all together for you. Trust him.
If you are asking if you are fast: Hard for me to tell. 6-7 min is a lot of rest, and I don't know what kind of terrain/altitude you ran this workout on.
This seems like not a lot of volume AND a really long rest, but that can be OK for the first run of it's type. J Daniels, who is of course a Lydiard disciple recommends comparatively short and fast intervals early in a training cycle. Compared to more race specific stuff later. This is also consistent with Hudson who has borrowed a lot from canova and Italians. The harder and faster each interval is, the longer the rest must be. Longer but slower intervals with shorter rest are more race specific and come later in a cycle after tese more speed- oriented workouts get you in better shape to do them.
Therefore I think this workout was OK if you look at is a just a rust busster which, when repeated a few times, with slight volume and speed increases each time, will get you ready for workouts that will dseem more real and relevant a little later
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
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Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.