I did an 4x(2x300m) workout yesterday at an average of 42 seconds per 300m.
The rest was 1min and 5min.
The last week I did 10x200m at an average of 26 (28 for the first). The rest was 1min30.
My PB is 1min55, I'm a french runner and the indoor season will start on December. My goal is 1min52, you think i can do it?
And did you have a workout for 1min52 ?
Yes but you need to work on being relaxed when running 26s 200s.
Yes, I was relaxed
Yes if your rest is 1.5min for 26s average, you will break 1:52
The 4 x 2 x 300 workout is a better indicator to me. I'd be interested to see how you are running longer intervals such as 1k? Is 3 min a struggle or is it just a tempo effort? That aerobic power indicated by your longer stuff is a big indicator of how your race will go.
CoachB wrote:
The 4 x 2 x 300 workout is a better indicator to me. I'd be interested to see how you are running longer intervals such as 1k? Is 3 min a struggle or is it just a tempo effort? That aerobic power indicated by your longer stuff is a big indicator of how your race will go.
Agree with this.
200s are so hard to make a prediction from as an external observer. They are easier to use for the runner himself b/c he can assess how easy/hard they were to run (e.g. you may know if you can easily float 24/25 for 10 200s then you are in 1:50 shape).
But when you go to 300s or longer there is no escaping your fitness, so it is easier to predict on those.
3min it's just a tempo effort during a fartleck (3x3min with 1min30 rest) before workout
Did you have a workout for 1:52?
Pierre wrote:
Did you have a workout for 1:52?
Maybe something along the lines of
1k @ 2:30-2:35
10 min recovery
600 @ 1:25-1:28
10 min recovery
400 @ 54-56
That would be a really specific 800m runners workout for a guy looking to break 1:52.