10:00-10:10. Consistency of your splits, 200s included, indicate you're more of an even paced, long game racer. If you can develop a close or turn the screws in the last 600 or so, you can go sub 10.
Sorry to say this doesn’t quite indicate sub 10 for me. I’d guess 10:04-10:08. The 2:20 last rep doesn’t say much because you took a long recovery and burned it, you were in the 2:30s for the rest of the workout. The 4x200 shows decent speed but also doesn’t move the needle in terms of making the workout more impressive (it’s still a good thing to do though, but in the future maybe don’t do 3:30 recovery between these, 60-2 minutes is probably sufficient)
A guy I had who ran 9:43.9 last year did 6x800 on 90 second recovery averaging steady 2:28 and he didn’t cook the last one. Still a tough workout.
Sorry to say this doesn’t quite indicate sub 10 for me. I’d guess 10:04-10:08. The 2:20 last rep doesn’t say much because you took a long recovery and burned it, you were in the 2:30s for the rest of the workout. The 4x200 shows decent speed but also doesn’t move the needle in terms of making the workout more impressive (it’s still a good thing to do though, but in the future maybe don’t do 3:30 recovery between these, 60-2 minutes is probably sufficient)
A guy I had who ran 9:43.9 last year did 6x800 on 90 second recovery averaging steady 2:28 and he didn’t cook the last one. Still a tough workout.
For the 200s I was going for speed rather then speed endurance, I just wanted to work on running fast but with good form
The person I know in 9:00 shape does very little speed (400s at 3k is the max he goes), but also runs workouts like 10x1k at 3:07 with 1 minute rest. Slow your workouts down - you don’t need VO2 in April
i’ve ran 10:00:89 and can barely crack a 32s 200m. You have speed; enjoy the ride.
the 6x800m 2:30 I could do without too much stress at that time with less rest (90s).
shoot for sub 10!
So you’re saying you have way better endurance, you haven’t broken 10, yet this guy should “easily” be able to just because of a couple 200s. Makes sense.
2 minutes rest in between, before the last one I did 3 minutes rest
after that took 10 minutes rest and did 4x200 in 29.77, 28.91, 28.66, 27.89
decent amount of rest between these, probably like 3:30 minutes
what should I be able to run for 2 mile,
for the mile I’ve run sub 4:40
Sub-10 is equivalent to sub-4:40. This workout doesn't scream sub-10 to me but I also wouldn't expect an athlete to do this workout at 3k/3200 pace. I would go after sub-10:00. Maybe you're in 10:0x shape. 9:50s wouldn't shock me at all. I just wouldn't get out in anything faster than 74-75. In a session like this I would rather see one less rep & all reps @ goal 3k/3200 (2:28-2:30) to make a better prediction off of it. Don't need to close it out in 2:20. You definitely have some speed. I'd guess you could run a stronger relative 800-1600 compared to your 3200.
I agree that you should reduce rest on your workouts and not burn stuff out. Fast 200s with long rest might be a speed-building exercise or something to peak you at the very end of your season. However, I disagree that he is in just 10 flat shape. The 2:20 indicated that the low 2:30s were fairly easy for him. He had plenty in the tank. Then he was running well under 60 second 400 pace on his 200s on full rest, indicating that his legs were not exactly cramping up or tight after the 800s, so I think he should run in the 9:40s.
So many unknowns here. Were you in spikes or just regular trainers? Was this completely solo or with a group where you didn't have to lead all those 800s? My opinion of where you might be would vary a lot based on those 2 factors. Run the race, pace yourself and don't go out faster than maybe 4:55 for the first 1600 and see where you are after that.
So many unknowns here. Were you in spikes or just regular trainers? Was this completely solo or with a group where you didn't have to lead all those 800s? My opinion of where you might be would vary a lot based on those 2 factors. Run the race, pace yourself and don't go out faster than maybe 4:55 for the first 1600 and see where you are after that.
1) I Was in trainers for the 800s, spikes for 200s
don't listen to anyone saying sub 10. It's almost impossible to correlate 200's in a workout to a 3200. I can run 26-27 for 4-6 200's after doing (5-8) K's at steeple pace alternating over hurdles, but that doesn't mean I can run the pace I'm running the K's at for a 3k steeple. I would honestly give you 10:15-10:25. Not trying to dog on you, but I think it would be foolish to try to run a pace that in a workout, (yes, you did average it, but) had 16 seconds of difference between your fastest and slowest, and only did 1 rep faster than sub 10 pace.