3x500 with 500 jog recovery (very slow, like 4:00) is the workout.
How fast could you run this relative to 800m race pace?
How fast should you run this relative to 800m race pace?
3x500 with 500 jog recovery (very slow, like 4:00) is the workout.
How fast could you run this relative to 800m race pace?
How fast should you run this relative to 800m race pace?
Could: probably about 5-10% faster than 800 pace.
Should: this kind of workout is best done all out, so might as well do 5% faster than 800 pace
To put real numbers on this. A 1:50 runner would be running 3x500 @ 49.5-52.5ish pace for 3x500 meter reps. Rudisha would be running 45 high to 47.5 through 400 in WR shape.
Maaaaaaybe 5% faster but that still seems pretty much impossible. 800 pace seems more realistic.
Just to add into this... at 10% for Rudisha that would 3x57.3ish which would be 3 tenths faster than the WR 3 times in a row. At 5% that would still be 3x60.4ish which would still be 3 top 20 al time performances run with moderate rest in a workout. I think you are smoking some good stuff man.
highhoppingworm wrote:
Just to add into this... at 10% for Rudisha that would 3x57.3ish which would be 3 tenths faster than the WR 3 times in a row. At 5% that would still be 3x60.4ish which would still be 3 top 20 al time performances run with moderate rest in a workout. I think you are smoking some good stuff man.
+1
I would recommend doing the first one at 4 seconds slower than 800m pace, the second one at 2 seconds slower, and the last one at 800m pace.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.