8x300@51 with 3 minutes rest. What is my mile time?

Sorry, my 8x300 was @48.x!

What are your PRs and mileage? It’s hard to tell with intervals that short and with so much rest. A 4:55 guy with reasonable speed could do this workout, but it seems like you think you’re much faster than that.

HS1 wrote:

That's roughly 4:20 1600 pace. Hard effort, but I kept form throughout.

I'm obviously not in 4:20 shape for1600, but I'm wondering if anyone who has run a similar workout has a sense of what I might be able to do this weekend. Trying to plan for an even pace. 4:30? 4:40?

Any and all help appreciated.

That's a lot of rest. I'd say you're around 4:45. 4:40-4:50 is a reasonable estimate.

I used to have a few HS guys do that with a 100 meter slow jog recovery, 3 minutes is a long time, no idea what shape you're in with that amount of rest

5 minutes.

give us more info wrote:

It’s hard to tell with [repeats] that short and with so much rest. A 4:55 guy with reasonable speed could do this workout

Right. This workout by itself says nothing about mile fitness. A long time ago, I did 8 x 300m with standing rest to HR 120 (probably around 2-3 minutes, I'd guess) in 42-44 sec. Wasn't training for the mile and was doing less than 20 mpw. My mile fitness was somewhere between 4:45-5:00.

The rest makes it hard to estimate because it's way too much. You should be doing 60-90 seconds at most on these to estimate mile time. 8x300 at 51 puts you at maybe 4:50. 8x300 at 48 on 3:00 puts you under 4:40. How far below depends on how hard it was for you. If it was easy, maybe under 4:30.

O.P., that's an 800m workout.

No it doesn't. A 52 second 400 guy could do the workout and only run 7 minutes for 1600.

cxzvxzcv wrote:

The rest makes it hard to estimate because it's way too much. You should be doing 60-90 seconds at most on these to estimate mile time. 8x300 at 51 puts you at maybe 4:50. 8x300 at 48 on 3:00 puts you under 4:40. How far below depends on how hard it was for you. If it was easy, maybe under 4:30.

Thanks, all. I ran 4:55 indoors in my last race, about a year ago. I think I might be capable of sub 4:40 now, but not really sure.

I know it's not a good predictor workout. It was Daniels repetition pace with full recovery, meant as a race pace workout. Just wondering if others might have thoughts from personal experience. I'll let you know how it turns out.

Thanks!

(8 or 9) x 300m = 800m workout wrote:

O.P., that's an 800m workout.

Not sure it's true, but this article says that all of Salazar's runners do it.

When I was a decathlete, I could do that workout in roughly 45 to 48 for each 300. My mile time was about 4:45 at the time (low 4:20s 1500m).

When I was an 800m runner, I could do this workout in about 45 for each 300. My mile time was about 4:15 at the time.

There are two data points for you to extrapolate from.

faster than a run wrote:

No it doesn't. A 52 second 400 guy could do the workout and only run 7 minutes for 1600.

This^

HS1 wrote:

(8 or 9) x 300m = 800m workout wrote:

O.P., that's an 800m workout.

Not sure it's true, but this article says that all of Salazar's runners do it.

https://www.podiumrunner.com/training/workout-of-the-week-albertos-300s/

Your not sure what is true? Salazar knows how to train 5000m to Marathoners. If Salazar starts talking about 800m or 1500m training, tell him to shut up! He trained Mary Decker (when she tested P.E.D. positive) & Mary Cain (ruined an 800/1500 athlete). Salazar was training Joaquim Cruz. Cruz dropped him. You admitted you are a 4:5x 1600m runner. You stated you were doing 8 x 300m with 3 minutes recovery in 48.xx. Since you did not do 9 x 300m with 2 minutes recovery, you probably cannot race 800m as fast as workout indicates at this time. 800 / 300 = 2 2/3. Multiply 48 x 2 2/3rds = 2:08. You're probably about a 2:10 800m guy based on factors stated.

A 300 jog recovery in 1:45 is twice as hard as a standing 3 minute rest. One is a fartlek and the other one is a classic repeat workout for 800 runners. I will say it again, the OP's workout indicates a 5 minute mile.

(8 or 9) x 300m = 800m workout wrote:

HS1 wrote:

Not sure it's true, but this article says that all of Salazar's runners do it.

https://www.podiumrunner.com/training/workout-of-the-week-albertos-300s/

Your not sure what is true? Salazar knows how to train 5000m to Marathoners. If Salazar starts talking about 800m or 1500m training, tell him to shut up! He trained Mary Decker (when she tested P.E.D. positive) & Mary Cain (ruined an 800/1500 athlete). Salazar was training Joaquim Cruz. Cruz dropped him. You admitted you are a 4:5x 1600m runner. You stated you were doing 8 x 300m with 3 minutes recovery in 48.xx. Since you did not do 9 x 300m with 2 minutes recovery, you probably cannot race 800m as fast as workout indicates at this time. 800 / 300 = 2 2/3. Multiply 48 x 2 2/3rds = 2:08. You're probably about a 2:10 800m guy based on factors stated.

You sure about that? He got Rupp to run 3:50, Farah to run 3:28, Kejelcha to run 3:47...at worst that looks like mixed results, at best you've got a 5k/10k specialist breaking the European record and a 3k/5k specialist breaking the indoor world record.

Yeah have to agree. This workout is usually done in 2 sets of 4-6x300m w/100m jog rest and full recovery during sets. So 5 minutes?

That is an 800 workout.

You responded to me poster. I am on a different computer. O.P. is not racing 4:17.49504 one mile. 1609.344/300 = 5.36448 x 48 = 257.49504 or 4:17.xx. (8 or 9) x 300m is an 800m workout. O.P. is a 2:09 to 2:12 800m person today.