6x800m with 2 minutes rest; what does this workout say about fitness?

Sub 20:00 shape, but not by a ton would be my best guess.

really appreciate the reply smoove, my mind would be blown if I ran under 20:00 as my speed is much stronger than my endurance but I have raised my mileage over the past 6 or so weeks so hopefully my shorter distances start translating into faster longer distance times.

You ran 19:38 5K equivalent. Since you raced these, and generally people race 5K slower than the intervals they race...er, workout at, then I'm saying 20:00+

that's a good point but I honestly (I hope it's not delusion lol) felt that this wasn't all out. My breathing started to approach what I feel like it would be in a race on the last 2 reps and on the last 400m of each rep and even then the burning sensation I usually feel when going at a really high intensity only started to creep up on the latter parts of the last repetition.

sorry for double post

You are not slow you are not fit.

Uh uh wrote:

Since you raced these

What evidence do you have that he raced them?

Sorry, I'm gonna say 20:15 ish.

This is based on my early high school times. I was much stronger in the speedier races like you, and I would run a workout like this with similar splits and could only manage to get 10 ish seconds away from 20:00. If you can cut the rest down and maintain the times, then I would definitely say sub-20

Nah, a 3:2 work to rest ratio is actually a pretty good ratio for this workout.

ukathleticscoach: thanks I guess haha! You are right though, but I hope to change that over the medium term :)

steeplechump: What I was thinking as well, I feel like it was a very hard but definitely sub-max controlled workout. I think he maybe right that sub 20:00 is not a certainty for me though :(

Dane: should I try this a week or two out from my race, it seems like a particularly intense session to do six weeks out. Thanks for the help :)

friendly: thanks for the input man, I would be happy with anything under 21:10 to be honest. My PR is something like 21:30

Smoove: good to know, this was my first "vo2max" workout of the training block, I have 3 more weeks of these repeats planned before I race/sharpen. Thanks for taking the time guys, answers have been concise and helpful!

Sounds like you are doing the right things. Maybe 1000s, then 1200s, then back to he 800s for comparison's sake?

Some people show better in races than workouts, others are the opposite. So for some people, 6x800 with 2 minutes rest is likely to be right at their race pace, while others will be going faster than race pace, since it is a race distance but with extra rest.

I've also been somebody who worked out better than he raced, so for me, this workout would have been faster than 5k race pace. Presumably you have some idea of which type of runner you are, and it should get you into a ballpark for a 5k prediction.

Also, after your post expecting ridicule, I feel like I should ridicule you, but I got nothing. So I'll just end with saying that as a high school coach who has been in this sport for a long time, any running is positive.

smoove- that's exactly what I was actually planning over the next three weeks haha. Thanks for taking the time to help :)

sdf- that's a good point as well, I suspect with an 800m workout I might be able to do a workout slightly faster than 5k pace but I have been feeling better endurance-wise with the improved amount of easy volume and tempo running I've een putting in and so I hope I'm not too optimistic in believing I should be able to hold a similar pace to run around 20:00. Thanks for the encouragement too lol

I have always found this workout is a better 3k predictor than 5k predictor. 800's are short enough to run faster than you realistically can in a 5k race when you get no rest. Shorten the rest to 1 min, or run something like 3 x 1 mile with 2 min jog for a better 5k predictor.

I'd say your approximate 5k shape is 20:15 to 21:00. Depending on a) how hard this workout was; and b) what sort of rest this 2 mins was. 200 jog? Standing rest?

If, as a miler, I could routinely do this exact workout at my 5K pace and no slower, you should be able to also, if you are doing a minimum of say, 40 miles/week with good tempos and a decent long run every two weeks. You will crush 21:00, and possibly sneak under 20:00 if you go to the track or a perfectly flat road race.

Hi guys sorry to bump a dead thread, but was wondering what you guys make of my most recent workouts.

A week after the 800's I did 5x1000 with 2:30 rest

4:08, 4:02, 4:00, 3:58, 3:54.

4:00/km average

The week after I did 4x1200m with 3:00 rest

4:55, 4:49, 4:53, 4:51

4:52 average or 6:27 pace for 1600m

And just a few days ago I did 6x800 with 2:00 rest to see where I am

3:08, 3:05, 3:07, 3:05, 3:06, 2:59

3:05 average

Would appreciate any estimates of what kind of fitness I could be in for 3k-5k

Thank you!

You were hovering just above 20 flat a few weeks ago, for sure you are now 19:45 or faster with good pacing.

I hate to say this, but I actually feel worse about OPs chances of breaking 20 despite my earlier estimate and the improvement in the 800s workout. The 1000s weren't as good as the 800s and the 1200s weren't as good as the 1000s, which reinforces what is often pointed out on these threads - 800s are a crappy predictor workout for the 5000 because they are just short enough to allow athletes to run beyond their race pace. I'm revising to 20:20