Spencer Brown 3x800 meter

It's a good workout. Altitude is no joke, especially when it comes to hard efforts. I remember doing 12x300m around 1500m pace in Dullstroom which is ~2100m or 6800ft. I'd already been there a week but needed 2:30 between each to get through that workout. All the people acting like being acclimated fixes everything have never trained seriously at altitude.

Why is this kid trying to go sub 4 again? He hit 3:59 more than a year and a half ago now. If he continues to improve (more or less stagnate) at this rate there's now way he'll even make the Olympic Trials much less make it out of rounds.

he ran a 3:39 1500 last spring, which is what made him go pro.

0/10 wrote:

he ran a 3:39 1500 last spring, which is what made him go pro.

He ran a 3:40 (i.e. it was like a 3:39.95). Pretty sure he went pro because he graduated:) Obviously missing a senior season really screws guys like him. If he had run a sub 3:38 and had a decent placing in the NCAA it would be a lot easier to see him as a guy who has a chance. Right now he is in the group of very good distance runners who are still a long way from being a legit pro (i.e. run sub 3:36 and have an actual chance of making a team. Hopefully the youtube dollars are enough to support him for 2 or 3 years to chase the dream.

Belarussiya wrote:

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 ?

https://www.youtube.com/watch?v=Aff4T_KN28Q

It is no crime that you did half a workout with double the recovery. There are numerous reasons to do track workouts besides predicting how one will race 3000m to 10000m. You are basically asking readers of this thread to guess x 2.

1) How well would you have done (6 or 7) x 800m with 2 minutes recovery running 800m at 3000m or 5000m pace;

2) How fast would you race 3000m or 5000m.

600yd/600m man wrote:

Belarussiya wrote:

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 ?

https://www.youtube.com/watch?v=Aff4T_KN28Q

It is no crime that you did half a workout with double the recovery. There are numerous reasons to do track workouts besides predicting how one will race 3000m to 10000m. You are basically asking readers of this thread to guess x 2.

1) How well would you have done (6 or 7) x 800m with 2 minutes recovery running 800m at 3000m or 5000m pace;

2) How fast would you race 3000m or 5000m.

What are you on about he wasn't doing it at 3000m or 5000m pace it was mile effort.

jack.ydn wrote:

600yd/600m man wrote:

It is no crime that you did half a workout with double the recovery. There are numerous reasons to do track workouts besides predicting how one will race 3000m to 10000m. You are basically asking readers of this thread to guess x 2.

1) How well would you have done (6 or 7) x 800m with 2 minutes recovery running 800m at 3000m or 5000m pace;

2) How fast would you race 3000m or 5000m.

What are you on about he wasn't doing it at 3000m or 5000m pace it was mile effort.

No matter. You cannot count on workouts predicting success in races.

NJ fan wrote:

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.

Lol no way.

More like the first 2:04 is disconcertingly strenuous (“Dang, I’m supposed to be able to run a mile at that pace?), the 2nd 2:04 is quite tough but gets done, and going into the 3rd you feel the presence of lactic acid and you’re unsure if you can hit another 2:04–and unless you’re having an awesome day, you probably can’t.

remember that this is in altitude

His friend Ari Klau whose running with him in Colorado ran a 3000 meter indoor with 7:51 and I think he has the best chance of going pro but we will see.

https://virginiasports.com/player/ari-klau/

Clayton Young, a 10k runner would do repeats at 1:55 to 2 flat. Also at altitude. And Clayton is NOT a speed guy. https://www.letsrun.com/forum/flat_read.php?thread=10151946

Provo is like 1000ft lower than Boulder, it makes a big difference