I'd give you 2:05-10 and a 4:40-50 mile based on that workout. Depends on whether the rest was 60 or 90 second and how hard the workout was. Also how hard the days leading up to the workout were.
I'd give you 2:05-10 and a 4:40-50 mile based on that workout. Depends on whether the rest was 60 or 90 second and how hard the workout was. Also how hard the days leading up to the workout were.
OP - your workout is great for an early season workout. Keep it up.
Crete - I've never done 2x600 but some of the worst mid distance workouts I've ever done are
3x3x300 @800 pace, 45" rest with 5 min between sets
2x300 @ 800 pace followed by 100,120,140,180 and 200m sprints. Recovery was walk back. The sprints didn't look like sprints by the end.
600@ just slower than 800 pace, 5 min rest, 100-200-300-400-300-200-100 resting twice as long as the repeat took.
2x800@ halfway between mile and 800 pace. 10 minutes rest. Followed by 6x150 sprint.
A teammate on my college club team ran 2:00, 1:58 for the 800s and I was in awe.
15-20 x 200 m, 200m recovery jog - it is a classic polish 800 m easy workout. There were weeks, where I did it 2 times, as an addition to more difficult work. In the winter its good to do it uphill.
My PB is 1:48 and I usually ran it beginning at 32 seconds and finishing at 28. Lactate will be very low, so it is aerobic session, despite quite good speed.
runnerdnerd wrote:
Formerd1: please look up the definition of speed endurance. "Cutting out the rest" does not make it a speed endurance workout. Also, 200m is definitely not too short for a speed endurance workout.
Speed endurance should be repeats of 100 to 300 meters with a total volume of 1000 to 2000 meters. Rests should be in the range of 1 to 3 minutes between reps, and reps broken into two or more sets with a longer rest between sets.
What you were describing is a strength workout.
You addressed former d1 but hit reply to me...we actually agreed perfectly:
Speed endurance:
2x 100/200/300 or 200/200/200 (or similar) at 400 pace. 2:00-3:00 rest is fine if you need it. Lots of options. You are piling on a nice volume of running at a fast pace under not-fresh conditions, and you can only do so much of this in one bout before you explode. So 5:00 between sets, or enough to feel "reset" but not fully rested. (Don't hold yourself to short rest, hold yourself to the prescribed pace. You should be able to finish these at 400 pace, not 800 pace, but it should be hard to do so. The end of the set should feel like finishing a 400: you should not be slowing much below pace but it should lay you flat. Or at least bent.)
RuffNTuff wrote:
The classic speed endurance session is 4x4x4: 4x400 with 4 min rest at date pace. A good predictor, pretty tough session. Also, I would time trial 600, rest 6 min, then 400 with 4 min rest, 300 with 3 min, 200 with 2 min and finish with 100. The 600, run alone, was a very good race predictor.
Is all of this meant to be 800 pace? That 600/400/300/200/100 sounds like murder!
BTW OP, you are in good company doing a workout like this :)
young master wrote:
RuffNTuff wrote:The classic speed endurance session is 4x4x4: 4x400 with 4 min rest at date pace. A good predictor, pretty tough session. Also, I would time trial 600, rest 6 min, then 400 with 4 min rest, 300 with 3 min, 200 with 2 min and finish with 100. The 600, run alone, was a very good race predictor.
Is all of this meant to be 800 pace? That 600/400/300/200/100 sounds like murder!
600 TT is a great 800 race predictor.
IMO for that 6/4/3/2/1 race pace should be the target although I would probably take more rest, particularly after the 600. I think the 400 is the toughest part of that workout. At the point in the season where you'd typically be doing this, I always expect to be able to hit pace for a 300 or 200 on tired legs.
crete wrote:
At the point in the season where you'd typically be doing this, I always expect to be able to hit pace for a 300 or 200 on tired legs.
Good point. When you can hit race pace starting an interval deep "in the hole" you really feel like you're good to go.
I usually did this in lieu of a meet (where I would normally double 8/15 or 8/4x4) so it was a tough session (run alone!) I recall the 600 was dead-on for a predictor, the 400 was usually off a second or two, then back on pace for the rest if I was in good shape. Yeah, 6 min. for recovery was probably too short to hit 800 pace for the 400, but having the rest in minutes same as the rep x 100m is too hard to resist.Another good way to do this earlier in the season, would be to do the 600 on the track, the 400 on a slight hill, 300 track, 200 hill, 100 track. Sessions like this are mentally more engaging and work slightly different muscle groups.
young master wrote:
RuffNTuff wrote:The classic speed endurance session is 4x4x4: 4x400 with 4 min rest at date pace. A good predictor, pretty tough session. Also, I would time trial 600, rest 6 min, then 400 with 4 min rest, 300 with 3 min, 200 with 2 min and finish with 100. The 600, run alone, was a very good race predictor.
Is all of this meant to be 800 pace? That 600/400/300/200/100 sounds like murder!
formerD1 wrote:
Take this with a grain of salt, since I ran the 800m something around 10 years ago and training methods may have changed.
Basically, as an 800m runner, every workout should be focused on one of 3 things:
1) Speed endurance
2) Strength (speed)
3) Biomechanics
.
Biomechanics? Is he to sit down and study an hour or so, before or after training?
https://en.wikipedia.org/wiki/MechanicsWell that's just what we called our movement drills. Includes plyometrics obviously, but also stuff like training to improve form, posture, stride length, etc. A lot of it did involve reviewing video and studying before and after training.
Especially on easy days when you're only doing weights and strides and a short light jog.