So my coach gave me a workout this week that was 8x400 with 30 seconds rest, then a 20 minute break then 8x400 with 30 seconds rest again. I managed 73 second pace (it was windy) Does anyone have any thoughts on what I might be able to run in the 3200?
Spaghettimonster wrote:
So my coach gave me a workout this week that was 8x400 with 30 seconds rest, then a 20 minute break then 8x400 with 30 seconds rest again. I managed 73 second pace (it was windy) Does anyone have any thoughts on what I might be able to run in the 3200?
20 minute break?
How hard were you running? Was it pretty even or a progression to faster and faster, or did you start at 70's and fade? Did you do this alone? How many times have you done workouts like this before?
I'd say just inside 9:20. A better way to find out would be to race.
Don't do that wrote:
Spaghettimonster wrote:So my coach gave me a workout this week that was 8x400 with 30 seconds rest, then a 20 minute break then 8x400 with 30 seconds rest again. I managed 73 second pace (it was windy) Does anyone have any thoughts on what I might be able to run in the 3200?
20 minute break?
How hard were you running? Was it pretty even or a progression to faster and faster, or did you start at 70's and fade? Did you do this alone? How many times have you done workouts like this before?
I'd say just inside 9:20. A better way to find out would be to race.
I seriously doubt 9:20. I did 20x400 with 45s rest last weekend in 71's and doubt I could break 9:30.
I'd say that probably 9:45 is more likely.
illinoisphotographer wrote:
Don't do that wrote:20 minute break?
How hard were you running? Was it pretty even or a progression to faster and faster, or did you start at 70's and fade? Did you do this alone? How many times have you done workouts like this before?
I'd say just inside 9:20. A better way to find out would be to race.
I seriously doubt 9:20. I did 20x400 with 45s rest last weekend in 71's and doubt I could break 9:30.
I'd say that probably 9:45 is more likely.
? you ran five miles worth of 4:44 pace (9:28 for 3200) off short rest and can't manage 9:30?
I'd give OP around 9:20 as well. erring on the side of faster.
I'd need to see the splits. But 73 seconds average with rest equals 9:20? Absolutely no way unless he was chillin.
HS? College? That makes a big difference too.
I'll admit I could be way off here--I never did this kind of workout myself and never had my students do anything close to it--but it's hard for me to see some of the times people are suggesting.
To me, this workout (assuming that the rests were really just 30sec, and that the 400s were run with a distance and not a mid-distance stride) suggests that someone could run a pair of sub-4:50 1600s--but probably not sub-4:40--twenty minutes apart. I don't even know how that could translate into a single 3200--a lot would depend on the individual and his previous workouts, yada--but I don't see that this workout would "guarantee" anything much below 10:00.
I did 16x400 with 1 minute rest all the way through in 68(high)ish average, finishing with a 62, and I did 9:24 that season.
Thats more of what i'd expect for a 9:30ish runner. Not 73s. I also have to question the entire program this coach is prescribing, if the workout involved a 20 minute rest. How could it ever be necessary to take longer than full recovery?
Context is Key wrote:
I did 16x400 with 1 minute rest all the way through in 68(high)ish average, finishing with a 62, and I did 9:24 that season.
Somebody asked for the splits so I will just give you everything I have here:
First set: 73 76 73 73 73 74 73 73
20 minute break
Second set: 73 73 72 74 74 75 75 74
And it was definitely just 30 second rest, I am very anal about not taking extra rest.
I don't know if this changes anything but there was wind anywhere from 11-17 mph on the backstretch the whole workout.
And somebody asked if I was hs or college and I am a HS senior.
Can you also:
Comfortably run 4 x 1 mile with 60-90 seconds recovery in 5:15 ish?
Tempo 4 miles comfortably at say 5:30ish?
If the answer to those questions is yes, then I'd say you could go in the mid to low 9:40s
If the above sessions seem hard then you'll probably be slower. If the sessions seem ridiculously easy, then you'll probably be faster. The 20 minute break makes predictions kind of tough.
I had a guy last year do 15 x 400 on a 2 min cycle averaging about 71 (so resting about 45 seconds. He ran 9:42. In retrospect, I didn't have him do enough longer, slower intervals.
Those workouts are child's play, the shorter intervals, the 400s were tough, but I think thats because I'm just more distance oriented. Thanks for the advice, low 9:40 is right where my goal is so that is welcome news. I have never tried a cycle workout, that sounds really cool actually!