Hi! Can any predictions be made based of this workout? trying to figure out where my fitness is.
2:42,2:44,2;42,2:43,2:41,2:42,2:38,2:31. hard but not all out. sped up at the end because i thought i was more tired and wanted to compensate. mileage is 20-25 but only for the past month or 6 weeks but before it was less.
looks like you're in exactly 2:41 marathon shape.
no way
workout prediction wrote:
no way
I can’t tell if you genuinely don’t know this or not, so just to fill you in: the workout you have described is commonly referred to as “Yasso 800s” and they are like the quintessential hobbyjogger workout. Not because it’s a bad workout necessarily, but because some running neophytes genuinely believe it is a good way to predict a marathon time (average 800 = marathon). This is, of course, nonsense.
Anyways, based on this workout and the mileage that you said you are running, I think you could break 18:00 in the right race.
thanks for the reply. im not a hobby jogger. im in hs but only been running since november. ik abt the yassos but theres just no way i can run a marathon at 2:41. maybe a 10k max at that pace
For me I could usually do 6 x 800 with 2:30 rest right around 3200 pace. So I would guess 3200 in 10:48, Track 5k in ~ 17:40, if you have average sprint speed for a high schooler (56-58 400) knocking on the door of sub 5
Try 6 x 800 5 min to run the 800, remaining time to recover.
Maybe a goal of starting at 2:30 - 2:40 and increase if you can on 5 and 6. Be true to the watch and make sure you start the next rep at 5 min.
Based on your experience, Id be interested in your results. Its a good fitness test I used on my kids first 3rd of a season after some winter prep. Best kid I had avg 2:05. He wasnt a beginner though. He ran 4:08 indoors shortly after.
i have good speed for a high schooler. sub 5 in the mile ?
seems doable if i start in 2:40-2:42 and end in 2:30 since the reps are just 6 but it would be a really hard effort maybe all out.
yasso 800s wrote:
looks like you're in exactly 2:41 marathon shape.
Truer words have never been written.
not really
I have seen 400m specialists average faster doing 6 or 7 x 1/2 mile but unable to race sub-30 5 mile XC. Marathon is a long race. A 8 x 800m workout won't tell you who is or isn't a good Marathoner.
i mean yeah ur right. I think it’s a decent predictor but it assumes marathon training. i’m more in the 800-10k range
still me wrote:
i mean yeah ur right. I think it’s a decent predictor but it assumes marathon training. i’m more in the 800-10k range
You are fit enough to race sub-2:55 Marathon but I won't say that you will. I am confident predicting your 3000m to 8K XC time.
what do u think it is for 3 to 8?
10:15 or so 3000m, if you also do 400s, 70-something. 28:45 8K XC if you do 6 or 7 x 800m a bit faster with less recovery.
but is the 3k on track?
i have done some 8x400 at 70avg 1:40 rest some weeks ago but i think i progressed since.
6 x 800 w./ full rest usually comes pretty close to 3200 pace. 8 x 800 should be done a little faster than that. Still probably not 5k pace with that much rest.
wait so what do you think. for 5k /10k 3k?