I did 8x600m on Thursday with 2 mins rest.
1:44, 1:43, 1:43, 1:43, 1:44, 1:41, 1:41, 1:38. I have a 1500m race this weekend. Do you think im in shape to break 4:00 ? my PR is 4:01
I did 8x600m on Thursday with 2 mins rest.
1:44, 1:43, 1:43, 1:43, 1:44, 1:41, 1:41, 1:38. I have a 1500m race this weekend. Do you think im in shape to break 4:00 ? my PR is 4:01
6:51-8:02.
Rest? I have had my athletes do this workout with a 200m jog so about 2:00 rest and usually their average pace for this workout they can run at or faster for the mile.
That´s ~4.15 1500m pace. I have never done 600´s close to 1500 race pace, but if you can do 10x400m @ 64sec average / 1min rec, you have a change to go sub 4.
I guy I ran with in HS did pretty much this exact workout shortly before he ran 8:43 for 3k, he was more of a strength guy and ran 4:06 in the 1500 (though he could have ran under 4:05 in perfect conditions). I don't think that predicts under 4:00 but if you can run near 2-flat in the 800 you are probably at about 4-flat.
citius5000 wrote:
Rest? I have had my athletes do this workout with a 200m jog so about 2:00 rest and usually their average pace for this workout they can run at or faster for the mile.
He said 2m rest. If you have your athletes doing 8x600 at faster than mile pace on 200 jog you are burning them out.
OP - I think you'd be in the 4:00-4:05 range.
I looked back at my training log for the first season I broke 4 in the 1500.
I did 6x600 in racing flats on a flat river trail, averaging 1:40. This was done with a tailwind, and my recovery was jogging back the 600 meters.
A few days later I did 5x600 on the same stretch in 1:39, 1:47: 1:41, 1:48, 1:40. That time there was also a pretty strong wind, but my rest was 1:45 standing rest.
My first race that season was 4:03, but that was about a month after those workouts. I broke 4 midway through the season, and my last race of the year was a 3:55.
I would say you have an outside chance to break 4 in your first meet, and a very good chance of doing it this season.
Cubism Cubed wrote:
I guy I ran with in HS did pretty much this exact workout shortly before he ran 8:43 for 3k, he was more of a strength guy and ran 4:06 in the 1500 (though he could have ran under 4:05 in perfect conditions). I don't think that predicts under 4:00 but if you can run near 2-flat in the 800 you are probably at about 4-flat.
I have a 1:51 800m PR so thats good.
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