I did a 10x300 today with 90s exact rest each time. I averaged a 45.6 in trainers. I havent raced the 800 since May and I have a race in 2 weeks.
Last year was my first year and I ran 2:00, and my xc 5k went from 17:28 last year to 15:55 this year.
What would you guess my 800 time is? If it helps, a 45.6 300 is an equivalent performance to a 28.5 200 and a 1:03.6 400 according to USTFCCCA conversion factors
Ran a 1:57 last season as a sophomore, and I ran a 10x400 about 2 and a half weeks before my PR averaging 66's... And workouts can't predict everything, but I wouldn't be surprise if you went 1:55
How much rest? And what was your mile/1600 shape at this point?
60 second Recovery. I was 4:30 for the whole season, started at 4:32 PRed at 4:29.9... but I'm much more a 400/800 runner than a 800/1600 runner
Depends on how hard the workout felt.
Your drop in time during the cross country season is probably a way better indicator of your your ultimate success this year.
On the surface, that workout could indicate anywhere from 2:01-1:55.
That does seem to be a tough workout. Your XC time also dropped a lot, but without knowing your 400m speed its hard to tell for sure. I agree that it is likely around 2:00 or a little under but its hard to know for sure.
Runit4state wrote:
60 second Recovery. I was 4:30 for the whole season, started at 4:32 PRed at 4:29.9... but I'm much more a 400/800 runner than a 800/1600 runner
WTF? In your original post you said '90s exact rest.' Which was it?
HS 800 Runner wrote:
I did a 10x300 today with 90s exact rest each time. I averaged a 45.6 in trainers.
You should CERTAINLY be under 2:00 with this.
Why would you do this in trainers?
trashpost wrote:
Runit4state wrote:60 second Recovery. I was 4:30 for the whole season, started at 4:32 PRed at 4:29.9... but I'm much more a 400/800 runner than a 800/1600 runner
WTF? In your original post you said '90s exact rest.' Which was it?
Not the same guy, moran
ThatAverageRunner wrote:
trashpost wrote:WTF? In your original post you said '90s exact rest.' Which was it?
Not the same guy, moran
Read more closely. It is OBVIOUSLY the OP answering the question he was asked directly above. He just used a different handle.
I never understood this wish to predict a time at some distance. 800m- why predict?
Just run the bloody thing and see. Ok, don't give 100% percent, go 99% a few days before, and you won't have to predict anything.
If someone ran a marathon or half marathon- ok, then predict- but 800m? Give me a break
Lilesa wrote:
I never understood this wish to predict a time at some distance. 800m- why predict?
Just run the bloody thing and see. Ok, don't give 100% percent, go 99% a few days before, and you won't have to predict anything.
If someone ran a marathon or half marathon- ok, then predict- but 800m? Give me a break
For pacing. If a runner has improved a lot since last racing the distance, they SHOULD want to know if they're in 2:05 shape or 1:57 shape when they go to race. Workout data can help to tell you that. An near race-effort 800 TT is obviously very taxing.
I do support an off-distance TT, like a 600 or 700 on goal pace. The runner should have a good sense of whether the pace is too easy, too hot or just right, without leaving a full race effort in practice. Not going into that bad place of the last 100-200 of the 800 makes a huge difference to recovery.
trashpost wrote:
ThatAverageRunner wrote:Not the same guy, moran
Read more closely. It is OBVIOUSLY the OP answering the question he was asked directly above. He just used a different handle.
It is very obviously two different people if you just read the conversation.
The OP was asking runit4state how much rest he did on his 400m repeat workout. OBVIOUSLY reading comprehension isn't your strong suit.
OP, I maxed out at 2:03 and never could have done this workout. Shoot for a 1:58; open in 28 and hold on.
What you run in your next race is not very important, if you can run a 1:54 or so this year or next that's probably going to get you some recruiting attention, esp. combined with the 5K drop. good luck, stay relaxed, enjoy the ride, etc.
HS 800 Runner wrote:
I did a 10x300 today with 90s exact rest each time. I averaged a 45.6 in trainers. I havent raced the 800 since May and I have a race in 2 weeks.
Last year was my first year and I ran 2:00, and my xc 5k went from 17:28 last year to 15:55 this year.
What would you guess my 800 time is? If it helps, a 45.6 300 is an equivalent performance to a 28.5 200 and a 1:03.6 400 according to USTFCCCA conversion factors
you're in really good shape. I did 8-10x300 w/90sec rest a few years ago leading up to my outdoor season. It was a challenging workout but not all out for me. Ran 1:52 a few weeks after that workout. For reference I also ran 15:17 for 5k and 50-low in the open 400 before that 800.
It really depends on how good your speed is, but I'd guess you're in at least 1:57 shape right now with a chance to run much faster later on.
Bonkers wrote:
HS 800 Runner wrote:I did a 10x300 today with 90s exact rest each time. I averaged a 45.6 in trainers. I havent raced the 800 since May and I have a race in 2 weeks.
Last year was my first year and I ran 2:00, and my xc 5k went from 17:28 last year to 15:55 this year.
What would you guess my 800 time is? If it helps, a 45.6 300 is an equivalent performance to a 28.5 200 and a 1:03.6 400 according to USTFCCCA conversion factors
you're in really good shape. I did 8-10x300 w/90sec rest a few years ago leading up to my outdoor season. It was a challenging workout but not all out for me. Ran 1:52 a few weeks after that workout. For reference I also ran 15:17 for 5k and 50-low in the open 400 before that 800.
It really depends on how good your speed is, but I'd guess you're in at least 1:57 shape right now with a chance to run much faster later on.
Your reply doesn't even say what time you did them in :)
10x300 at 800 pace on 90s rest would be ridiculously hard. It's more like a mile pace workout! Most people can DEFINITELY race faster than they would average for that workout.
OP should be WAY under 2:00.
CoachB wrote:
Depends on how hard the workout felt.
Your drop in time during the cross country season is probably a way better indicator of your your ultimate success this year.
On the surface, that workout could indicate anywhere from 2:01-1:55.
Depends on age of runner. All the sub 2 adult runners I've know could do that session in well under 45. It depends on you endurance as well I could do them all in 45 but off a 58 400m was never going sub 2. I had the endurance not the natural speed
I never saw any decent runner do sessions like this relaxed they would all drop the hammer on every one. As for workour warriors well one I knew was never headed in 1 rep in training and ran 1:45
ukathleticcoach wrote:
CoachB wrote:Depends on how hard the workout felt.
Your drop in time during the cross country season is probably a way better indicator of your your ultimate success this year.
On the surface, that workout could indicate anywhere from 2:01-1:55.
Depends on age of runner. All the sub 2 adult runners I've know could do that session in well under 45. It depends on you endurance as well I could do them all in 45 but off a 58 400m was never going sub 2. I had the endurance not the natural speed
I never saw any decent runner do sessions like this relaxed they would all drop the hammer on every one. As for workour warriors well one I knew was never headed in 1 rep in training and ran 1:45
I was thinking to a kid I coached a few years back that was in the middle of early season base training. The fastest he had gone in training was 32 seconds for 200m (only 8x200). Most of the rest of the sessions were geared toward aerobic strength. I took him to an all comers meet thinking maybe he could run an OK time. His PR was 1:59 high, barely under 2 min from the previous track season. I thought he could maybe run 2:02 at the time. He totally shocked me by running 1:58.2.
So, the kid had never run anything faster than 2:08 pace in training, but he was striding very comfortably at that pace and getting work done with longer intervals such as 600 @ about 2 mile pace.
The kid eventually ran 1:56 for me then went on to run 1:50.3 in college. I don't ever think he could have done the workout as listed by the OP in high school though (even though he split 48 high on a relay his senior year).
I am 16. Last year I ran 51.9 in the 400 and 4:39 1600, so I was definitely a more of a speed guy
XC isn't a great predictor for the 800 because some of the very best 800 runners are sprint background. The HS record is held by a kid who could split a 45 for 400 but wouldn't run 5000m XC unless hell was freezing over (which it might during the Trump presidency).
I would guess with good coaching,