Today I did 4x800 with 3:00 rest and then did 2 200s after that. Here are the 800 times:
2:54.2, 2:52.4, 2:55.4, 2:48.2 (Average 2:52.55).
The workout felt pretty difficult. I maybe could've pushed it more on the third rep but the last 100m of the fourth rep felt pretty similar to the end of a 1600 race. I have a race next week so I just wanted to know what I might be in shape to run.
imo doing lung buster 800m repeats when you're in or around 5:40 shape is totally the wrong thing to do. Don't take it the wrong way but its slower enough that you wouldn't really consider it speed.
To be in 5:40 shape, you are probably lacking a lot on the aerobic side, so workouts like this will not provide big gains. Seems like you just need to run more aerobic and get some sub threshold in.
Today I did 4x800 with 3:00 rest and then did 2 200s after that. Here are the 800 times:
2:54.2, 2:52.4, 2:55.4, 2:48.2 (Average 2:52.55).
The workout felt pretty difficult. I maybe could've pushed it more on the third rep but the last 100m of the fourth rep felt pretty similar to the end of a 1600 race. I have a race next week so I just wanted to know what I might be in shape to run.
I'll say this: if I did that workout I'd expect to easily run sub 5:40. No, this doesn't mean your training makes any sense lol.
Yeah I'm mostly doing normal runs right now and I'm running unattached with no coach. I just ran this workout because I wanted to know what type of shape I'm in right now.
Do you have any advice for my training? I don't have a coach right now and I'm mostly trying to improve my 800m since I have better speed than endurance.
Do you have any advice for my training? I don't have a coach right now and I'm mostly trying to improve my 800m since I have better speed than endurance.
Can you give a rundown of your weekly schedule?
Also, your current PRs from XC and other events?
This post was edited 17 seconds after it was posted.
Do you have any advice for my training? I don't have a coach right now and I'm mostly trying to improve my 800m since I have better speed than endurance.
Can you give a rundown of your weekly schedule?
Also, your current PRs from XC and other events?
You're looking at this the wrong way. You may think you're fast twitch (you might be), and you may be naturally better at speed. But this is exactly why you need to focus on the endurance side.
Should be more of a 3k workout so I'd say you can run sub-5:40. That workout would be 10:46 3k pace which would project to a sub-5:30 1600. No reason not to go for sub-5:40. Play it safe & go out at an even 2:48ish through 800. If you do the classic 80-88 to get there then it might not happen. Out in 42 through 200, 84 through 400, even if you're in last. Run even & pass people. Maybe a strong last lap has you threatening low-5:30s.
I started track last year but I was a sprinter doing no distance training. My sprint times were better than my distance times. In indoor track I ran the 55m and 300m but also ran 5:52 in a 1600 (friend convinced me to try it) and a 1:41 in a 600 (I don't know why I ran it). In outdoor track I ran a 24.5 200m. After track, I ran a little bit over the summer, mostly around 25 miles a week, hitting 30 the last week of the summer. After the summer my mileage dropped a lot (around 5-10 miles/week) but in the last month I've started to build it back up and I'm on track to hit 25 again this week. My main goal is to get better at the 800. I run about 6 days a week with two track workouts and four days of easy running, moderate running, or long runs.
This post was edited 2 minutes after it was posted.
I started track last year but I was a sprinter doing no distance training. My sprint times were better than my distance times. In indoor track I ran the 55m and 300m but also ran 5:52 in a 1600 (friend convinced me to try it) and a 1:41 in a 600 (I don't know why I ran it). In outdoor track I ran a 24.5 200m. After track, I ran a little bit over the summer, mostly around 25 miles a week, hitting 30 the last week of the summer. After the summer my mileage dropped a lot (around 5-10 miles/week) but in the last month I've started to build it back up and I'm on track to hit 25 again this week. My main goal is to get better at the 800. I run about 6 days a week with two track workouts and four days of easy running, moderate running, or long runs.
Dynamic warmup before all days
Monday: 10 minute warmup jog, 15 min tempo (7:15-7:04 pace) - 2 mins on, 1 min off, 10 min cooldown jog
Tuesday: 30 mins easy, 4 x 100y (football field length) strides
Wednesday: (4 x 1000m @ 4:07-4:01) then (4 x 200 @ 800m pace, jog 200 recovery)
Thursday: 30 mins easy, 4 x 100y (football field length) strides
Friday: 40 mins easy, 4 x 100y (football field length) strides
Saturday: 70 mins easy
Sunday: off or crosstrain
Try something like this out. Swap the tempo for V02 max during the season. Make sure to doe the strides so you don't fall out of touch with your speed.
Edit: Also, don't worry about what kind of shape you are in when you are running above 5 mins. If you have the talent to run 24.5, you can probably run sub 5 pretty easily. Just keep working, and you'll get your breakthrough in time.
This post was edited 7 minutes after it was posted.
At this point, just enjoy running and be consistent. Most people can run sub-5 on 50-60 mph MAX. There is a lot of time still on the table, so enjoy the fast improvement while you have it.
Sky is the limit with 24.5 200 speed. I've never really focused on anything under the 1500/mile & only ever ran a 27 in training with a 4:30s mile. So, yeah, just keep training & find some consistency if you want to race the longer distances. No reason why you can't eventually run a pretty quick time.