800 roller wrote:
Based on your sessions, you are currently in about
54/2:07/4:40(1500) fitness level. To break 2:00, you need to target 52/4:15 for your 400/1500. An endurance-based runner could do about 53-4/4:05 for sub-2:00.
I would say that is fairly close. I am 40 this year and have ran 54/2'2"/4'18" this year. But, I have more speed than endurance - my best 5K was 16'42" though.
Think you guys, should I run one tempo run doing the week? My best 5k this year is 17:45 on 40 miles a week.
1/5:45
2/5:40
3/5:50
30
17:45 is predicted by the breakdown I gave previously. Adding tempo is fine, but you need to focus systematically on building your 1500/3K strength next year in order to go sub-2:00.
Basically, train and race 5K/10K during the winter, 1500/3K during the spring, then 400/800 in the summer. When you are peaking in summer, drop mileage to 50% from peak mileage and race at least 4-6 races at 400/800 (or time trials if necessary)
It is three 5k, ten miles from me I can focus on this winter. I think, I can drop 20 seconds off my 5k this winter easy. Training is going good this summer.
Hi guys, thanks for all the great discussion.
I'm 48, haven't run a competitive 800 since I was 16 (yes, seriously). Ran 2:02 at that age, with absolutely no endurance work. I think my 400 was never quicker than 53.
Got back into running in my thirties (my wife is a runner) and for the first time started doing and enjoying endurance work.
Now considering returning to shorter distances.
What basic 200m speed do I now require in order to consider training for 800s with targets of 2:20, 2:15, 2:10?
are you in Europe or U.K.?
Canada.
Runah,
You need a 57 second 400 to run your time.
Master 50: Do you mean 57 to run 2:02?... I don't think I'll ever get remotely close to that again (that 2:02 was when I was 16 in HS). I never ran in College/University.
I'm thinking of returning to 800 and I'm curious about what basic speed I need to target 2:20 or 2:15 or 2:10.
(My times from 400/800/1500 when a teen, and more recent 1mile/5K/10K indicate to me that I have fairly good speed but lousy endurance.)
runah,
Drop your e-mail, were I can give you more help.
I agree, you need to run a 57 second 400 meters. I ran a 59 second 400 and a 2:13/800 in 2003.
M) Run 45 minutes easy with some drills
T) Run 20 minutes easy and 5 x 1000 in 3:18 with a 400
meters jog
W) Run 50 minutes easy with some speed drills.
T) Run 50 minutes easy with speed drills.
F) off.
S) 1 x 600/400/200 at race pace.
S) Run 55 minutes easy no drills.
runah wrote:
What basic 200m speed do I now require in order to consider training for 800s with targets of 2:20, 2:15, 2:10?
27.8 - 28.9 - 30.0
Thanks for the responses.
I'll let you know how/if things progress.
What was your time last summer in the 800?
I need help to run under 2:20 in the 800 this year. I run a 57(400)and a 26.1 (200) meters thank you!!
jba wrote:
I do not agree.
whoa whoa whoa....this is "Lets Run"!.....can't talk like that
You need a few "you suck!"s in there.
recovery is key (my experience). and the setbacks are not necessarily injuries. I gave myself anaemia once after a series of long runs topped off by 4x1600,4x4,4x2.
the bodies positive response to stress is slower, but not zero. And you can build on it (i think). Ft fibres go to sleep before they die. So you can wake them up....slowly.
Just run about 80 miles,and some fast hill workouts!!
KP, I'd like to correspond with you if I could.
How is your training going this year?
Does Horwill's "4-second rule" apply for masters?
i.e. for a well-rounded 1500 type who can run 4:15 (68 sec pace), are 2:08 and 60.0 about right? Or do things fall off differently (in either direction) with old age...