today I ran 2:23, 2:28, 2:29, 2:45 4x800 with 2 min rest.
what can I run for 800 and 1600.
today I ran 2:23, 2:28, 2:29, 2:45 4x800 with 2 min rest.
what can I run for 800 and 1600.
5k pr is 17:38. Only run xc but trying indoor this year.
For most high school runners (or other runners without long term aerobic development behind them), 3 x 800m with two minutes rest is a good hard session but isn’t quite a mile/1600m predictor workout, but they won’t be able to hold 4 x 800m at mile/1600m pace.
Which checks out based on this workout—it looks like you tried to run mile pace, started out a little hard, and fell off (and badly on the fourth one). Based on the strength of the first three, I would say a 4:58-5:06 1600m would be a probable outcome (and possibly juuust a couple seconds faster if you pace well, but also possibly substantially slower if you pace it like this workout— run your first 200 no faster than 37 in your first mile race).
As for the 800m, neither your workout nor your 5k pr is a great predictor, but 5:00ish milers can usually run around 2:15, and younger runners like yourself can frequently run relatively better at shorter distances, so sub-2:15 could be a good goal, but the error bars around that are large.
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