3x400m with 5 min, what can I do on 800m?

Help me plssss

158

1:58 seems about right. 5 minutes is too much rest. If you did 3 x 55s with 2 mins rest I'd say maybe 1:54.

Er... wrote:

1:58 seems about right. 5 minutes is too much rest. If you did 3 x 55s with 2 mins rest I'd say maybe 1:54.

No...5 minutes is not too much rest.

OP: impossible to accurately answer without knowing more about your training and past performances. I'd say you're at least in 1:57 shape unless you're a speed freak with terrible endurance. Could be as fast as 1:53-54 as well. When I was in 1:53 shape in high school I struggled with a similar workout.

You should be able to run that first lap in 55-56 no problem.

I'd say 1:55-1:56 depending on a couple other factors (mileage, 400mPR, and running a smart race).

I ran 3x400m pretty smooth with 8min rest in 55, 55, 57 and I ran 1:56 indoors that weekend.

I ran 4x400m in 55, 54, 53, 54 with 5min, 12min 5min rest later in the year and ran 1:52 a couple weeks later. You can do it. Just run smart

Er... wrote:

1:58 seems about right. 5 minutes is too much rest. If you did 3 x 55s with 2 mins rest I'd say maybe 1:54.

5 minutes recovery is absolutely fine for this kind of workout.

1:56 high to 1:57 mid.

Last week i ran 400m in 51sec and yesterday I done 3x600 with 2'30 recovery (with last 120m fast): 1'42, 1'36 and 1'32

Google "Kosmin Test."

The women scores are good predictors for non-elite males like high schoolers. Keep recovery exactly 1 min.

I ran 1:54 in a tactical race one week after going 56/55/56 in that very same workout.

Take that for what use worth

MoBolt wrote:

Hello! Today I do 3x400m in 55sec with 5min.

Can I do 1'54-55 on 800m?

Doubtful. Seems like a 1:58-59 workout from my experience.

H. Dong wrote:

Google "Kosmin Test."

The women scores are good predictors for non-elite males like high schoolers. Keep recovery exactly 1 min.

The Kosmin test for 800m is 2 x 1 minute with 3 minutes recovery - you total the distance covered in each one minute segment, then use the formula provided to gauge your potential performance. There is a chart for this in the Coe/Martin book "Better training for distance runners" (2nd edition, table 5.15, page 227).

But short recovery can be useful - I have used 3 versions: (1) 2 x 400m (60sec recovery); (2) 500 (40-45sec recovery) 300m; (3) 600 (30sec recovery) 200m. I prefer the second test, but must be done solo to give any predictive value.

george oscar bluth wrote:

MoBolt wrote:

Hello! Today I do 3x400m in 55sec with 5min.

Can I do 1'54-55 on 800m?

Doubtful. Seems like a 1:58-59 workout from my experience.

Back in HS I remember running a 2:02 after 4X400m in 60 with 5 mins rest. When I ran my pr (1:58) I definitely could not have done OP's workout. I'm thinking 1:54-1:56.

MoBolt wrote:

Hello! Today I do 3x400m in 55sec with 5min.

Can I do 1'54-55 on 800m?

I've done 4x400 In 54/55 w/ 5 min rest and ran 1:52 a week or two later.

george oscar bluth wrote:

MoBolt wrote:

Hello! Today I do 3x400m in 55sec with 5min.

Can I do 1'54-55 on 800m?

Doubtful. Seems like a 1:58-59 workout from my experience.

Yeah George your experience seems to be a bit off the mark here.

MoBolt wrote:

Hello! Today I do 3x400m in 55sec with 5min.

Can I do 1'54-55 on 800m?

this isn't a lot to go on, but assuming that these 55s weren't done by going completely to the well, I think you'd probably be good for 1:54-1:55

I find 400's at 800 pace very difficult. I was never able to finish the workout as intended. From old logs:

**************************************

Season A:

March 15

Solo 800 race in 1:58.50

March 28

4x400 in 57.6, 59.8, 60.1, 64.3 with 4 min rest

May 9

800 race in 1:56.13

June 6

800 race in 1:54.56

**************************************

Season B:

April 9

1500 race in 4:00.80

April 12

Attempted 4x400 but failed

2x400 in 56.7, 57.1 with 4 min rest

On the 3rd 400 stopped at 200 meters in 28.6

1 min rest

Then 200 in 28.7

Ended the workout

April 23

Attempted 4x400 again but failed again

3x400 in 57.9, 56.4, 57.0 with 4 min rest

On the 4th 400 stopped at 200 meters in 29.1

1 min rest

Then 200 in 27.7

May 1

800 race in 1:54.61

4 minutes res isn't a whole lot for 800m pace 400's especially if you're attempting 4 of them. But some people are better at workouts than others. Also depends on if you're alone or have training partners, too.

I split a 1:58 and could never even run a single 55. If you have any sort of strength you can go faster, the people saying 1:54-1:55 seem accurate.

ThatAverageRunner wrote:

4 minutes res isn't a whole lot for 800m pace 400's especially if you're attempting 4 of them. But some people are better at workouts than others. Also depends on if you're alone or have training partners, too.

Wow, it's like you know me exactly. This was all solo training and I was never a workout king.