Had athlete run similar session 2:11 2:02 1:57 he ran 3:46 and then 3:43. OP didn't ask what he would run this this season maybe he will run faster. I hope so. BTW the above athlete who did that session ran 3:57 for the mile indoors this season.
Had athlete run similar session 2:11 2:02 1:57 he ran 3:46 and then 3:43. OP didn't ask what he would run this this season maybe he will run faster. I hope so. BTW the above athlete who did that session ran 3:57 for the mile indoors this season.
2:11 2:02 1:57 is way easier than 2:05 2:04 1:55 (negative split) though.
For the guy saying a 3:50 1500m runner would easily do that session, I don't think you understand that most 3:50 guys would struggle to negative split a 1:55 in a race, let alone by yourself at the end of a workout.
He just posted a pretty impressive workout on Strava
3x800m with 3:00 - 3:30 rest in between.
2:04, 2:05, 1:55.8 with a negative split.
Those are pretty short recoveries for such a tough workout
The first 2 were basically at 3k pace. 3 min is actually long for that pace.
Overall a very dumb and poorly designed workout. A 3:50 1500m runner can run that workout easily.
+1. Was looking at the workout, confused. Unless he's just "locking in" 3K pace with a lighter workout before a race (finishing with a faster last 300 or so), this doesn't make any sense to me.
But then again, I'm no expert.
However, I'd think that he'd want to run that workout somewhere between 1:55-58, depending on where he's at. With even pace all around.
He just posted a pretty impressive workout on Strava
3x800m with 3:00 - 3:30 rest in between.
2:04, 2:05, 1:55.8 with a negative split.
Those are pretty short recoveries for such a tough workout
In my opinion, right now he can run a 3:42-45. That workout is very easy for him. The first two are like 3k pace (almost) and the last one is really good, but I believe he could do these 3 in 1:58 and closing in 1:57
Some of ya'll can be so salty. It's hard to roll mile pace solo (or even if he had Randy for part or all of it). The first two reps were solid. Then a 1:55. Definitely stronger than he's been in the past. He should open sub-3:45. Probably around 3:40 is my guess. I think USAs is the right goal for him this season.
Alan Webb did this workout except there were 10 of them and the last was 1:48
Not only that, but there have been some runners even better than Alan Webb. I agree with your point, which seems to be, “there are much faster runners than the subject of this thread”. And maybe”Remember Alan Webb?”. Yes, it was awesome watching him run well, good guy with amazing talent. Nonetheless, I am interested in this guy’s early season workout, and considering his last few years, this is a nice small step forward at conservative paces.
The first 2 were basically at 3k pace. 3 min is actually long for that pace.
Overall a very dumb and poorly designed workout. A 3:50 1500m runner can run that workout easily.
+1. Was looking at the workout, confused. Unless he's just "locking in" 3K pace with a lighter workout before a race (finishing with a faster last 300 or so), this doesn't make any sense to me.
But then again, I'm no expert.
However, I'd think that he'd want to run that workout somewhere between 1:55-58, depending on where he's at. With even pace all around.
I think sometimes it isn’t about “systems” and some fancy theory- sometimes it is as simple as, do a workout at a pace you know you can handle, that is a little bit better than what you have been doing. Then keep doing that. And in a few months, we will see those paces you mentioned.
The first 2 were basically at 3k pace. 3 min is actually long for that pace.
Overall a very dumb and poorly designed workout. A 3:50 1500m runner can run that workout easily.
+1. Was looking at the workout, confused. Unless he's just "locking in" 3K pace with a lighter workout before a race (finishing with a faster last 300 or so), this doesn't make any sense to me.
But then again, I'm no expert.
However, I'd think that he'd want to run that workout somewhere between 1:55-58, depending on where he's at. With even pace all around.
3*800 in 1:55 solo with 3:00 rest ? That's the kind of workout I would expect from a 3:50 miler. I'm a 3:50 1500m runner and there is no way I could do 3*800 alone at 1500m pace (2:04) with only 3:00 rest.
I just really think he needs more time spent UNDER mile pace before he will break 4.
He's fit, but I can't imagine he has the innate speed/speed endurance to just ignore that entire side of training for months at a time.
I'd personally like to see some 400 reps in 56-58 from him. I feel like that gives a better idea of his ability than this 3x800 workout. The man has done enough 800 and 1k reps.
+1. Was looking at the workout, confused. Unless he's just "locking in" 3K pace with a lighter workout before a race (finishing with a faster last 300 or so), this doesn't make any sense to me.
But then again, I'm no expert.
However, I'd think that he'd want to run that workout somewhere between 1:55-58, depending on where he's at. With even pace all around.
3*800 in 1:55 solo with 3:00 rest ? That's the kind of workout I would expect from a 3:50 miler. I'm a 3:50 1500m runner and there is no way I could do 3*800 alone at 1500m pace (2:04) with only 3:00 rest.
A miler should be able to run 3x800 at 1500 pace with 3 min rest.
This confusing part is that 2:04 should be incredibly easy for Athlete Special.
I don't know what the intended purpose was of this workout. Bad coaching.
+1. Was looking at the workout, confused. Unless he's just "locking in" 3K pace with a lighter workout before a race (finishing with a faster last 300 or so), this doesn't make any sense to me.
But then again, I'm no expert.
However, I'd think that he'd want to run that workout somewhere between 1:55-58, depending on where he's at. With even pace all around.
3*800 in 1:55 solo with 3:00 rest ? That's the kind of workout I would expect from a 3:50 miler. I'm a 3:50 1500m runner and there is no way I could do 3*800 alone at 1500m pace (2:04) with only 3:00 rest.
Right, I figured someone would probably point that out. Lemme clarify.
Yes, in my mind 3 x 1:55 with 3 min would be for 3:50 miler, or about 3:33 1500. And 3 x 1:58 would be for a 3:39 guy. And yes, 3 x 2:04 for 3:50 1500m.
IIRC Spencer has run a 3:39, and he *wants* to improve on that time. That's why I said that I'd think that he'd *want to* run that workout somewhere between 1:55-58, *depending on where he's at*.
But I also wouldn't expect a miler to be running 3 x 800 in March (maybe a 400m runner preparing for summer meets). As I understand it -- not an expert -- this is a late-season workout, like running 3 x 400m with 4-5 min for an 800m runner, or 3 x 300m with 8-10 min for a 400m runner.
Part of why I'm confused by Spencer's workout is not just the pace, but also the timing of it. 3 x 800 r3? Slow pace with fast finish? in March? I don’t get it.
Not being critical in a negative way. Spencer is fun to watch, and that's great for the sport. I hope he gets faster over the next 2-3 years, or decides soon to move up in distance. I don't think 5000 is necessarily for him, but I could see him focusing on 3000m.
Sure, it's rarely run outdoors. But he doesn't have to conform to the typical yearly cycle, does he? He could build his training around the indoor season for, say 3-4 years, get progressively faster at 3000m, and then for a couple of years he could aim to run fast 3Ks at peak effort at outdoor meets where available.
After that, he could get off the track and run on the roads for 4-6+ years, aiming for the USA 15K/20K/25K/10mi races and the big goal being to make the team for the World Half Marathon Champs.
Just some wild out-of-the-box thoughts, ha! What do you say, TAS? Your followers could get on board and stick with you.
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