3x1000m at 33 seconds per 200m with 5 minutes rest (including 400m jog). This will build strength, speed at lactic threshold.
1:55 hopefully wrote:
for some reason my other thread got deleted I think, so I'll ask the question again. What are some workouts that would show that I'm ready for 1:55/1:56 ?
Thanks
asdfasdfasdfasdfasdf wrote:
a good indicator for a 1500 guy is 6x300m w/ 2min rest. Average pace = 800m pace.
Most runners could do 8 x 300m with 2 mins at a faster pace than their 800m race pace
i was just going to say the same thing - a fit 1500 guy can recover pretty easily in 2 min. and might get a false sense of the pace they could hold for 800m. for 800/1500 guys, the longer predictors mentioned (600m time trial, 600m-rest-200m, 3x400m, etc.) will provide a better sense of the pace they can hold for 800m IMO, especially for those runners lacking in the speed department.
that said, I think 6-8x300m with
6x200 at 27"
the best workout
4x400s at 57.5-58 seconds with 4 minutes standing recovery.
I think I've heard of that being a good indicator. Anyone agree/disagree?
I ran 1:57 so perhaps that is close enough. My coach had us do two separate workouts, the former at various times during the season, the latter one week before the start of our key 3-week competitive window.
First workout was 3x400 with a 3-min rest. Generally I found that what I averaged for this workout (58-59) was what I would average for an all out 800.
Second workout was 1x600 all out, 30-second break, 1x200 all out. Combined time for the 600/200 was supposedly your time for an all out 800. In practice I found that I ran about 3 seconds faster. Perhaps the break was too short, as an earlier poster recommended a 90 second break.
Other thoughts:
-You should be able to run 6x200 with a 30-second break slightly faster than your goal pace
-800 times have a habit of dropping those stubborn last 2-3 seconds after much racing. Before I ran 1:57 I must have run 2:00-2:02 6 to 8 times in the season. Race more but don't taper for races until the very end.
old seb coe favourites -
10 x 200, 30 sec recovery
6 x 300, 45 sec recovery
4 x 400, 60 sec recovery
these workouts were his personal measure of readiness for top class competitions
former 800 guy wrote:
If you're gonna do that 2x600 workout it should be:
600 at pace, 200 jog rest, 200 at pace. 5 minute rest. Repeat. No need for more than 2 of these
There's a lot of good variations of that workout.
400 at pace, 200 jog, 200 at pace x 3 w/ 5 minutes rest
or to sharpen before a race:
300 at pace, 100 jog, 100 top speed x 4 with full recovery in between.
You should do two workouts a week, and go easy for two days in between. One workout should be fast - at 800 pace, like above. These you get basically full recovery on (rest is 4x longer than time running). The other workout should be strength at mile pace (8x400, 4x800, 1200/1000/800/600/400/200, stuff like that with rest equal 2x times longer than running time). Do strides, drills on other days. If you don't have a meet you could add a third workout - like a short 2-4 mile tempo run.
What about training at faster than 800 pace, like a 200-400 workout?
I think if you can do 3 x 500 with 5 mins rest, or 2 x 2 x 400 (2 mins between reps, 5 mins in between sets) at that pace then you can run an 800 at that pace.