3 x 800 in with 2:04 twice and then 1:58 with 4 minutes rest? Is the workout impressive and what this it indicate if done at 5000 feet ?
3 x 800 in with 2:04 twice and then 1:58 with 4 minutes rest? Is the workout impressive and what this it indicate if done at 5000 feet ?
Just to clarify by impressive I mean for someone that has ran about 4:00 in the mile.
For a D1 miler at a top program it is a good workout. For a guy trying to go pro... not that special. But this is still way better than most people will ever run.
To put it in perspective, Centro ran 1:47 for the win in a race. Then came back and ran 3x800 in 1:53/1:49/1:47. Centro might be the best american miler ever, but that just goes to show that Spence is still very much small time compared to his peers (other pro american milers)
This is a workout a 4:12 miler should be able to do.
It's a workout. It doesn't need to be impressive.
NJ fan wrote:
This is a workout a 4:12 miler should be able to do.
I don't know about that slow, but this is definitely not a 3:55 caliber workout, which is about where he was last year.
it's a 4 minute type workout. 4:12 guy would go 2:04-2:06-2:08 on 4 minutes rest.
4 min man wrote:
it's a 4 minute type workout. 4:12 guy would go 2:04-2:06-2:08 on 4 minutes rest.
WRONG. Clearly you have never broken 5 minutes in the mile. A 4:12 guy runs 2:05 twice in a row (1609 meters).
4 min rest is essentially full rest. Hitting 2:04 twice with 4 min rest is EASY. Then get another 4 min rest and should be able to drop the time down significantly on the last one.
3:45 1500 and I had a few teammates run faster. I never did this identical workout but would have gone 2:04-2:02-2:01. Something magical happens on race day. Obviously you have never run 4 flat.
pointer outer wrote:
It's a workout. It doesn't need to be impressive.
It is the type of workout I would expect a 3:55-4:00 type guy to be running. Obviously details matter like what was the training in the days before, where in the training cycle you are, how used to altitude you are (he has been their like a month right), how you split them (i.e. 62,56 is a lot better 1:58 than 59/59). This is sort of a solid workout. It doesn't scream I am running 3:52 next race or that I am in 4:10 shape.
dadsfadsfdasfdsafdas wrote:
pointer outer wrote:
It's a workout. It doesn't need to be impressive.
It is the type of workout I would expect a 3:55-4:00 type guy to be running. Obviously details matter like what was the training in the days before, where in the training cycle you are, how used to altitude you are (he has been their like a month right), how you split them (i.e. 62,56 is a lot better 1:58 than 59/59). This is sort of a solid workout. It doesn't scream I am running 3:52 next race or that I am in 4:10 shape.
I don't agree. I ran most workouts with a 3:53 kid, and we didn't do anything near the OP workout. 4 minute man saying that a "4:12 guy would go 2:04-2:06-2:08 on 4 minutes rest" is about right.
4 min man wrote:
3:45 1500 and I had a few teammates run faster. I never did this identical workout but would have gone 2:04-2:02-2:01. Something magical happens on race day. Obviously you have never run 4 flat.
Remember that this is at altitude. That shît just hits different.
pointer outer wrote:
dadsfadsfdasfdsafdas wrote:
It is the type of workout I would expect a 3:55-4:00 type guy to be running. Obviously details matter like what was the training in the days before, where in the training cycle you are, how used to altitude you are (he has been their like a month right), how you split them (i.e. 62,56 is a lot better 1:58 than 59/59). This is sort of a solid workout. It doesn't scream I am running 3:52 next race or that I am in 4:10 shape.
I don't agree. I ran most workouts with a 3:53 kid, and we didn't do anything near the OP workout. 4 minute man saying that a "4:12 guy would go 2:04-2:06-2:08 on 4 minutes rest" is about right.
So what type of mile do you think he would run? How fast was your 3:53 miler running 3x800 with 4 min rest at altitude?
3x800m is a pretty standard workout and people tend to do it just a hair slower than mile pace (~2-4s). So that gives us a ~4:00-4:04mile range. Subtract 5s for altitude at 3:55-3:59 being pretty reasonable range.
dadsfadsfdasfdsafdas wrote:
pointer outer wrote:
I don't agree. I ran most workouts with a 3:53 kid, and we didn't do anything near the OP workout. 4 minute man saying that a "4:12 guy would go 2:04-2:06-2:08 on 4 minutes rest" is about right.
So what type of mile do you think he would run? How fast was your 3:53 miler running 3x800 with 4 min rest at altitude?
3x800m is a pretty standard workout and people tend to do it just a hair slower than mile pace (~2-4s). So that gives us a ~4:00-4:04mile range. Subtract 5s for altitude at 3:55-3:59 being pretty reasonable range.
Woah. I thought you were talking about 3:55-4:00 1500 guys, and that's why you seemed to be dismissive of Brown's workout. Me, and I think "4 min man" were talking 1500.
I think he just needs to run sub 4 again, thats a decent goal having only ran it once before and with all that is going on, lockdown, no races etc. The session would suggest he's on track, hopefully he cracks it.
Clearly, none of you guys have ever run at 5000ft.
None of you guys are factoring in that this was done at 5000ft altitude. 4minutes recovery isn’t a crazy amount at that altitude, similar to 2minutes at sea level id say.
Everyone on this thread is analyzing it as if it were done at sea level, which if it was he’d have done 3x800m off 2mins I’d say and probably ran a 1-2 seconds quicker on each rep. Food for thought for all you armchair coaches.
Right on!
Most talented kids i have coached have been a couple seconds slow on the 800s, compared with actual 1600 race pace. Granted I am talking about aerobically underdeveloped high school kids.