I did 20x200 with one minute rest.
I averaged 33s but closed in my last three at 30, 27, 28. I'm so surprised I could go fast even though I was dead tired.
Anybody else love running 200s?
I did 20x200 with one minute rest.
I averaged 33s but closed in my last three at 30, 27, 28. I'm so surprised I could go fast even though I was dead tired.
Anybody else love running 200s?
Too long I roam in the night.
I'm coming back, to his side, to out it right.
I'm coming home to...
Explain why you equate that session with that time?
Maybe 4:30s. Maybe.
My vote is that your 200 set relates more to what you can do in a 200 than what you can do in a mile, since you took too much rest for it to relate directly to distance. But if you post your race or workout video I will cheer for you.
You may be able to run 4:1x, but I’m not sure that workout says much. It really depends on how well your bleed runs have been going.
What are bleed runs? Is that the 6 x 400 with 100m sprint in between?
to the gillsssss wrote:
Sham 69 wrote:
I did 20x200 with one minute rest.
I averaged 33s but closed in my last three at 30, 27, 28. I'm so surprised I could go fast even though I was dead tired.
Anybody else love running 200s?
That’s literally not even a mile workout. It doesn’t indicate sub 4:20 shape. Frankly it doesn’t indicate sub 4:30 shape. That was an 800 workout that may indicate 2:03ish.
I disagree. It’s a decent milers workout for efficiency purposes. But I agree that his times don’t indicate 4:1x.
Hardloper wrote:
What are bleed runs? Is that the 6 x 400 with 100m sprint in between?
I think so lol, the Sham 69 special
2:06/4:30
There are 5 minute milers who could run that workout.
v44g wrote:
But if you post your race or workout video I will cheer for you.
I would, and have even thought of doing this, but after the posts I've made I can not show my face. But was it worth it? Yes.
Doesn't a 9 minute pace for the full 'thon get you under 4:00?
Hardloper wrote:
What are bleed runs? Is that the 6 x 400 with 100m sprint in between?
No dude. You're such a fake fan.
A bleed 🩸 run is a replacement for the classical tempo.
Bleed runs are typically 3 to 5 miles in length. They progress from very easy to BALLS TO THE WALL, ALL-OUT!
You should feel internal bleeding in the quads upon completion, and have a throat that tastes like penis.
Defender of youth. wrote:
Doesn't a 9 minute pace for the full 'thon get you under 4:00?
It depends on the individual's fast twitch to slow twitch muscle ratio, VO2max, efficiency at said distances, and their training history.
I don’t think 200s are a great way of predicting mile fitness by themselves. The reason being that an aerobic monster is going to have a hard time running an FAT sub 27, which will make this workout very very hard for them, even if they are a 4:15 miler.
Then take me for example, someone who has good sprint speed for a middle distance guy, about 23 mid-low second 200m speed in particular, and I could probably dip under 30 for 20x200m with 2:1 rest. I’d be lucky to run a 4:19, let alone 4:15, it’s just that I have the speed endurance that make so 29/30s don’t feel that fast.
As an above poster said, I’m sure there are very fast 400m runners that this workout will be a piece of cake for, that can’t break 5:00 in the mile.
What I will say, is that this shows you could be threatening sub 2:00 with your mile PR (4:2X high right?) if those last 3 reps felt smooth and the rest time was accurate.
Sham 69 wrote:
No dude. You're such a fake fan.
Harsh but deserved. I've been in Kona all month drinking Kava and forgetting about LetsRun. But yes I now remember what bleed runs refers to.
It's all good, bro. You remind me of my science teacher; y'all are overall, solid dudes.
Sham 69 wrote:
I did 20x200 with one minute rest.
I averaged 33s but closed in my last three at 30, 27, 28. I'm so surprised I could go fast even though I was dead tired.
Anybody else love running 200s?
A HSer with 2:0X/4:40 speed could do this workout.
But, also someone with 2:0X/4:20 could also plausibly do this. Since you are in HS, I would estimate you're closer to 2:0X/4:40 than the strong side of the spectrum.
So, all said and done ... I predict you will break 4:40 for the first time in your life.
Am i right?
You know I am ...
Well the thing is, I do 10x400 with two minutes rest and always get about 67 seconds, but get slower and sometimes close off with a time as slow as 72 seconds. I am, however, always faster when racing and have gotten 4:27 two times last season. I usually get in the 4:30s though. So in this workout I got less rest than I usually do and ran 33-32 seconds per rep and closed off really well.