I thought it would be fun to see what the people of Letsrun thought of my workout. I am from Socal so we still are running xc. My coach said this is a workout Vin Lananna used to have his athletes do. My work out today 2x800 (2:17) (2:18) 2x800 (2:18)( 2:16) 4x400 (67) (68)(69) (67) 4x400 (67) (66) (64) (63) rec 2 mins jog between 800 3 mins jog between sets 1 min jog between 400s. Let me know what you think about it. I ran this today. It was supposed to be 1 sec faster than 5k goal pace. Goal sub 14 3 mile.
Rate My Work for Sub 14:00 3mile
High School Running
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800s at that pace w/ 2:00 R are pretty good, even though they were only 4x. From this workout alone, I could suggest you are in 9:10 3200m shape, about 14:45 for 3mi XC. If your goal is to run sub 14 on an XC course (assuming it's easy), you should be able to run about 8:45 for 3200m. Maybe one day you can
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I don't think you can extrapolate current race potential from that workout. As he said, he was supposed to run a second faster than his goal pace, and he ran a bit faster than that.
Does that mean he is in goal 3-mile shape? Definitely not. But you can't rule it out. And you can't say he's in 15:00 shape, either, unless you know he ran all our. And then it's still a pretty unreliable gauge. -
Good workout. Controlled, but a good amount of work at sub-14:30 5k pace. I think this workout isn't really a good indicator of ability, but it's definitely the kind of workout a sub-14:30 5k guy would. At the same time there are plenty of D3 15:00 guys who run these kind of workouts all the time, so YMMV.
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So far I am liking the comments. Yeah it really wasn't an indicator workout. So far I have ran 14:20 on a grass looped course with hills in a time trial. I am hoping to break the school record of which is a round 14:00 mins as it was run at the Woodbridge invitational. I will let you know how my other workout goes this week.
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Today's workout ran 5x800 90secs rest 2:18 after 5 mins rest ran a 400 in 54 ran on a dirt track. Tomorrow long run 12-14 miles picking it up the last half.
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yellowlemony wrote:
800s at that pace w/ 2:00 R are pretty good, even though they were only 4x. From this workout alone, I could suggest you are in 9:10 3200m shape....
He ran 4 800s that totaled up to about 9:10, with a total of 7 minutes of rest in there. How does that possibly translate to 9:10 shape? I would say it translates to more like 9:30 shape, unless those 800s were pretty easy. -
well I have run 9:18 for a 2 mile this season which is around 9:14 for 3200.
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Mondays workout 4x1000 break down 500 300 200 300 jog then 200 jog between reps 500 between sets rec goal mile pace set 1 1:16, 45,29 set 2 1:16, 44,29 set 3 1:16,45,29 set 4 1:16,43,26 .
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When is your goal race?
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Either this week or in two weeks as those two courses are the fastest.
