We did an 800 and 300 workout today
1. knockdown mile at 5:56 as warmup
2. 800 at 2:47 with 300m jog, then 300m at 52 seconds then 800m jog
3. 800 at 2:46 then 300m jog, 300m at 51 then 800m jog
4. 800 ( in spikes ) at 2:36 then 300m jog, then 300m at 49 sec then cooldown.
It'd be cool to know what to expect for a 5k time on a fairly flat course with one bad hill, then maybe one for a flat course.
Keep in mind all of the recovery in between was very slow.
16:50 on a flat course, 17:05 hilly
BryanCMU wrote:
16:50 on a flat course, 17:05 hilly
That makes no sense. For other posters, my previous PR is 18:50 ( not a great race despite the PR)
Can definitely dip below that p.r. If that workout was almost all out then figure an 18:25 flat course and something slower with hills.
cool kid wrote:
BryanCMU wrote:16:50 on a flat course, 17:05 hilly
That makes no sense. For other posters, my previous PR is 18:50 ( not a great race despite the PR)
I don't think the previous poster is off base. I've split sub-18 for a 5k during a 5 miler recently (the rest of the race was a tad slower because of a long hill), and I would struggle to hit this workout, especially the 300s and the last 800. Although if the rest of your training is low mileage you might have not have enough strength sustaining 5:30-low pace for the entire 5k.
My endurance isn't too bad, but I've had a slew of bad races this season. I haven't really been able to find that top gear I should be in. I can hit workouts just fine, but races are never too great for me.
I did the same workout a week ago. Curious what everyone would say for me. Sorry to latch on to your thread here, but..
1) 800 on track: 2:36, 300 jog recovery, 300m on muddy grass: 52sec
200m jog recovery
2) 800 on track: 2:32, 300 jog, 300 on grass: 49 sec
200m jog recovery
3) 800 on track: 2:28, 300 jog, 300 on grass: 46 sec
all felt pretty comfortable
we did ours the opposite, 800 on grass and 300 on the track. What's your current PR?
16:10
25:18 +- 00:04
KemBOII wrote:
I did the same workout a week ago. Curious what everyone would say for me. Sorry to latch on to your thread here, but..
1) 800 on track: 2:36, 300 jog recovery, 300m on muddy grass: 52sec
200m jog recovery
2) 800 on track: 2:32, 300 jog, 300 on grass: 49 sec
200m jog recovery
3) 800 on track: 2:28, 300 jog, 300 on grass: 46 sec
all felt pretty comfortable
Did you do a sub-6 mile to begin the workout like the OP?
Also, the OP and BOII, what paces where you intending to hit on each of the intervals (the mile, the 800, and the 300)? I would have guessed that the mile was supposed to be at 10k pace, the 800s at 3k pace, and 300s at mile pace. Accurate?
aerobic outhouse wrote:
KemBOII wrote:I did the same workout a week ago. Curious what everyone would say for me. Sorry to latch on to your thread here, but..
1) 800 on track: 2:36, 300 jog recovery, 300m on muddy grass: 52sec
200m jog recovery
2) 800 on track: 2:32, 300 jog, 300 on grass: 49 sec
200m jog recovery
3) 800 on track: 2:28, 300 jog, 300 on grass: 46 sec
all felt pretty comfortable
Did you do a sub-6 mile to begin the workout like the OP?
Also, the OP and BOII, what paces where you intending to hit on each of the intervals (the mile, the 800, and the 300)? I would have guessed that the mile was supposed to be at 10k pace, the 800s at 3k pace, and 300s at mile pace. Accurate?
OP Here, My coach had me hit 2:45s for the workout, so yeah, 3k pace for the 800s, 300s at faster than mile pace, and the mile was a knockdown mile, faster every lap.