I just ran a workout and was wondering what kind of shape I am in based on this workout which I ran at around an 8 out 0f 10 on the effort scale.
I went 2x(3x800 in 2:38) 90 seconds between rep, and then 4 minutes between the sets
then I 4x200 meter strides in 36 seconds with 36 seconds of rest.
What kind of shape would I be in?
Hitting 36s consistently after a hard aerobic effort - OK speed shape for sub 5:00 mile fitness. (granted aerobic is good)
6x800 in 2:38 with shorter rest between and longer in middle - would say this is pretty close to 3200m pace depending on your effort. I'm not sure whether slower or faster, it depends on what kind of runner you are, I could always do 6x800 off 90s rest like 5 seconds faster (per 800) than 3200m pace if I was running really hard but those workouts didn't end up being super good for me, just a race basically.
So with 8/10 effort let's say it's about 1-2 seconds faster per 800 than your 3200m race pace. That gives sub-10:40 for 3200m. That lines up fine with sub 5:00 mile speed abilities I would say.
So it sounds like a workout of like a 4:50-5:00 miler and 10:30-10:40 3200m runner.
Although of course its just based off of one single workout so I don't know how much you speed up as distance gets shorter, or drop off as distance gets longer, so it could be wrong still. And people's efforts scale differently between people, so yeah.
about two weeks before this i ran 200s off of 4 minutes of rest, at around 8 out of 10 and average just under 32 seconds, and then also the, and most of my steady runs have been around 7:00-7:15 pace. also I said 8 out of 10 but both of these workouts were at the point of developing lactic acid were that 2nd half or so of the last rep was the only point I experienced a minor amount of lactic acid, but not enough for me to feel sore after the workout.
DATHighSchoolRunner wrote:
about two weeks before this i ran 200s off of 4 minutes of rest, at around 8 out of 10 and average just under 32 seconds, and then also the, and most of my steady runs have been around 7:00-7:15 pace. also I said 8 out of 10 but both of these workouts were at the point of developing lactic acid were that 2nd half or so of the last rep was the only point I experienced a minor amount of lactic acid, but not enough for me to feel sore after the workout.
Don't really get what you're saying, but 200s off of 4 minute rest don't change my answer really. Just a faster speed workout that doesn't say anything about your aerobic capabilities for mile or 3200. 4 minutes of rest is kinda crazy for a distance runner to run 200s.
I'd done 12 x 200s averaging around 32s with 400m (2min) jog recovery when I was in 4:30 shape though.
If you're trying to say you're faster than my prediction, then you do you, go for it, I mean I'm just guessing off of one thing I don't know you lol