New to distance running as I started xc last year. 3x1k, 2x200m. 1ks were 3:39, 3:34, 3:20. The 200s were 36 each. Any idea what kind of shape this might indicate? For 800, 1600, 3200. Thanks.
New to distance running as I started xc last year. 3x1k, 2x200m. 1ks were 3:39, 3:34, 3:20. The 200s were 36 each. Any idea what kind of shape this might indicate? For 800, 1600, 3200. Thanks.
You didn’t provide recovery or how hard it was so who knows. Additionally this workout is not a good predictor for any race distance.
Rectangle for sure.
Based on the information provided, your 1k times indicate a good level of fitness, especially the 3:20 time which is quite fast. Your 200m times are also solid, indicating good speed.
It's difficult to predict your specific performance at other distances based solely on these times, as there are many factors that can affect performance, such as terrain, weather, and training. However, we can make some rough estimations based on the relationship between times at different distances.
Assuming that your endurance is good and that you can maintain a similar pace over longer distances, your 1k times suggest the following potential performances:
800m: 2:30-2:40
1600m: 5:20-5:40
3200m: 11:00-11:40
These are very rough estimates, and your actual performance may be higher or lower depending on various factors. It's also worth noting that cross country races can be unpredictable and vary greatly in terms of course difficulty and conditions, so your performance in an XC race may not necessarily match up with your track times.
In my opinion the rest actually tells us more about the workout than the paces for your reps. It drives me crazy when i see guys throwing down crazy looking workouts, and then they obfuscate their rest.
That being said, those are some pretty fast Ks, i wuld guess that you could probbaly run the pace you averaged for 3200. that would put you around 5:10, 11:02 for 1600m and 3200m. That is just a guess though, you might be one of the lucky ones who races better then they train. My estimate is really conservative, i think you could likely hit way faster.
An unsolicited word of advice: unless you are a 400/800m guy, STRENGTH > speed. Its better to run a higher volume a slightly slower pace with slightly shorter rests. Shortening your rest trains you to run a continuous race, taking these long luxurious breaks trains your body to excel at interval workouts and not much else.
i did 3x1k this morning at 2:55, 2:48, 2:47 with 3 mins walking recovery. What does this predict for 3000/1500 ?
Today I ran an easy run of 50 minutes with a few strides afterwards. What kind of fitness does this predict please?
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