I did 14x200 at I suppose was 600 pace. The first one was 32, then 10 at 31, then the last 3 in 32, and I had 3min rest in between each.
I do 800-3200 but I find myself disproportionately slow at 800 and 1600. I cannot seem to handle the fast pace.
1. What can I run for 800 with this workout?
2. Is this workout worth doing again in the future?
3. What are other workouts that help with speed?
Thanks
14 repeats is a lot for 800 pace. it looks like you are comfortable at 32 pace so you are at 2:08.
I like hill sprints run hard at 30 seconds to improve on your 800.
If you need a rest after only 200 m, and you tried 14 times without success, you're just not cut out for the 800.
Run Around wrote:
14 repeats is a lot for 800 pace. it looks like you are comfortable at 32 pace so you are at 2:08.
I like hill sprints run hard at 30 seconds to improve on your 800.
Not with 3 minutes recovery between reps you're not. This workout isn't great to predict off of, but I'd be very surprised with sub 2:10.
200s are a good workout (and predictor) at 800 pace with limited rest; 8x200@800 goal, jog the diagonal back to the 200m (~100m) is a classic. You can also break it up into sets with something like (2 - 3)x4x200@800 goal with a lap jog between sets.
15x 200 is a fine predictor for 800
The 10x200@31 in the middle was probably a better indicator=2:04 pace, but it is hard to say for someone taking 3 minutes rest. What can you run a 200 all out in? What can you run the mile in?
dsrunner wrote:
15x 200 is a fine predictor for 800
Not with 3 minutes rest.
If this workout had been done with 1 minute rest, I'd have confidently said that OP could expect to run between 2:04 and 2:08, but off of 3 minutes recovery a 2:12+ guy could run this workout without undue difficulty.
I'll have you know I was struggling from #7 onwards. Thanks for the suggestions. I will try 8x200 @ 800 pace. 75s rest maybe?
I haven't run a mile this season, but I ran a 16:53 5k in November and a not-all-out 10:40 3200 indoors a few days ago. I can say with certainty that I can run at least 4:55.
alabamarunner wrote:
I'll have you know I was struggling from #7 onwards. Thanks for the suggestions. I will try 8x200 @ 800 pace. 75s rest maybe?
I haven't run a mile this season, but I ran a 16:53 5k in November and a not-all-out 10:40 3200 indoors a few days ago. I can say with certainty that I can run at least 4:55.
I've ran 3(10x200) with 45 sec between each rep & 2 minute between sets. Averaged 4:40 pace ending in low 30s & last rep of 29. What can I run 800m/1500?
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