I did a 4x350 session last night and averaged 52.9. They were done with decreasing recovery: 3 minutes rest after the first one, 2 min rest after the second one, and 1 min rest after the third one.
Does that indicate that I'm in sub 2 800 shape now (52.5" pace per 300)? FWIW, I raced a 1:26.5 600m a week and a half ago.
sub 2 dreamer wrote:
I did a 4x350 session last night and averaged 52.9.
sub 2 dreamer wrote:
Does that indicate that I'm in sub 2 800 shape now (52.5" pace per 300)?
???
So was it 52.9 for 350, or 52.5 for 300? I'm lost
Anyway, this 4x350 with 3min, 2min, 1min rest I would expect to be about 800 pace or a little faster if you're speed based.
So whatever pace you ran for that workout, I would expect you to race a little slower if you're speed based, or a little faster if you're endurance based.
But workouts shouldn't be done at race effort anyway, so they're not always the best predictors.
Your 1:26 for an indoor 600m suggests you're right at 2 flat for 800m, but I assume you already knew that.
holterskolter2 wrote:
sub 2 dreamer wrote:
I did a 4x350 session last night and averaged 52.9.
sub 2 dreamer wrote:
Does that indicate that I'm in sub 2 800 shape now (52.5" pace per 300)?
???
So was it 52.9 for 350, or 52.5 for 300? I'm lost
I ran 52.9" for 350 last night.
The 300 was a typo, I meant to say that 2:00 800m pace is 52.5 per 350. Oops!
If 4x 350 52.5 is what he ran, we can pretty much assume he isn't speed-based. A speed-based <2 runner would go 1x 450m in 1' and go home.
So <2 is the right goal, obviously what he would be working towards but what's holding him
back is basic speed not stamina. He goes through in 59 to get there, not 57.
You're close.
Go out in 57 and hang on
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