planning on doing this as a workout soon, what pace should I be running these, and how much rest?
planning on doing this as a workout soon, what pace should I be running these, and how much rest?
Try 6x800 @ 5kpace with 60-90 secs rest and 4x 200 at 2 secs per 200 faster than mile pace with diagonal jog recovery.
That is a decent combo workout for aerobic fitness and stride mechanics.
6x800 at 2 mile pace is too stressful to be a workout for a highschooler.
I think 6x800 @ 3200 pace is fine, but I'd give 2-3 min rest. If I was adding the 200s after, I'd keep it to 4 or 5 though.
6 x 800 reads more like a 5k paced workout to me. Something like 90s rest. You can bump to 2:00-2:30 rest, start at 5k pace, and work down to 3k pace. Pretty tough, in general, to do 6 x 800 @ 3k pace. Certainly doable. Would build in easy days before/after and make sure you're still well in front of a goal race. Would cap @ 4-5 x 800 @ 3k. The 200s are fine for some turnover after.
When I plan for 800s, this is the framework i've developed for myself, anyone please critique?
mile pace = 2-3 reps (these are brutal and only when you've built up to pretty good mile shape anyway)
two mile/vo2max pace = 4-5 reps
5k pace = 6-8 reps
at any slower paces like 10k and up you probably shouldn't even be doing 800s, more like 1000s, 1200s, or mile reps
I think its a good idea to have a general framework for how much volume you'll do at a given pace, and your framework is basically what I use for my relatively higher mileage high schoolers (40-50 mpw girls, 60+ mpw boys). I might adjust up a little for shorter reps and down for longer reps (ie 10-12 x 400 for 4000-4800 meters but only 3 x 1200 for 3600 meters). Talking about 3200 pace here.
I think that's a pretty good framework but I think volume 800s work as "speed" work for the half or full.
Sounds like a good workout for 5k. Could be what Canova might call a 'special' workout for something shorter. That means not exactly specific but building endurance a little slower than goal pace and speed a little faster.
By the way, I've asked this before on the Board and have been met with ridicule and anger....anyway, where does one find a race at either of those distances? Are race directors willing to offer any distance if enough people want them? Serious question. I watch track and have never seen a 1600 or 3200 held with the exception of 4×800 relay. Apparently out of touch and just wondering.....
HS track is the only place that runs either distance.
to chime in on the 6x8, it's not specific to either distance but it's solid work, as long as you address the specific stuff later in the week you aren't doing anything "wrong".
special phase before specific phase wrote:
Sounds like a good workout for 5k. Could be what Canova might call a 'special' workout for something shorter. That means not exactly specific but building endurance a little slower than goal pace and speed a little faster.
By the way, I've asked this before on the Board and have been met with ridicule and anger....anyway, where does one find a race at either of those distances? Are race directors willing to offer any distance if enough people want them? Serious question. I watch track and have never seen a 1600 or 3200 held with the exception of 4×800 relay. Apparently out of touch and just wondering.....
Only highschools in america run these