I have recently did a workout of 16 x 800m with 90 seconds rest in 2:27,2:28,2:27,2:27,2:29,2:28,2:27,2:28,2:29,2:30,2:28,2:31,2:30,2:29,2:28,2:29
I have PB of 1mile 4:17, 5k 14:52, 10k 31:26 1/2 marathon 1:09:07.
I Have been running 90-105 miles for about 2 months, I was wondering what indicator this workout puts me around for a half marathon time.
I feel i am in 1:07-1:08 shape.
16 800s?
A bit overdoing it.
It was 8 miles at roughly 5 minute pace, not exactly over doing it.
I wouldn't put 1:07 out of the question at all. Those are some nice even splits for 90 second rests and a long workout.
Doesn't specifically tell you anything about your half-marathon ability. 800s on the track tells you that you are in shape....not what you are in shape for.
Go run a "race" this weekend, we'll call it a "time trial". Run 8 miles at 1:07-08 pace. If you can do that without feeling like you're going to rig the next 4 miles then you can safely assume you'll be fine for your race. 2/3 rule....if you can complete x pace for 2/3 of a race WHILE BEING UNDER CONTROL you should be able to hang in there the last 1/3. You should feel like you're about the fly off the handle, ie: on the edge. But if you start hurting bad and slowing down then my guess is that you ain't ready for 1:07-08.
8 miles of intervals at 5:00 pace on the track is hard core. My guess is that you're ready to hang 5:10-15 pace for half-marathon.
Alan
MDCR wrote:
I have recently did a workout of 16 x 800m with 90 seconds rest in 2:27,2:28,2:27,2:27,2:29,2:28,2:27,2:28,2:29,2:30,2:28,2:31,2:30,2:29,2:28,2:29
I have PB of 1mile 4:17, 5k 14:52, 10k 31:26 1/2 marathon 1:09:07.
I Have been running 90-105 miles for about 2 months, I was wondering what indicator this workout puts me around for a half marathon time.
I feel i am in 1:07-1:08 shape.
I had PB of 1mile in 4:15, 5K 15:22, 10K 32:22, 1/2 marathon 1:13:42 and when I did that workout with a 2:27 average.
Can't say it's looking good for you buddy.
sounds like a crazy session, you're better doing tempo or doing half the reps at a faster pace.
its hard to read off a workout like that what kind of time you'd be running. i reckon i could do the same w/o and have prs of 4:06 (1500), 8:33 (3k), 14:48, 31:09 and 68:52 - though the 1/2 could have been faster.
Don't sell yourself short - I see a 1:03:30 in your future.
Do you have trouble with longer repeats and/or tempo runs? It's not necessarily a crazy workout depending on your body (see the Hadd thread). Regardless, if you're just hitting 4:57 pace here, I doubt you're good for 5:10 pace in the half, which would be your 1:07.
To be honest wrote:
I had PB of 1mile in 4:15, 5K 15:22, 10K 32:22, 1/2 marathon 1:13:42 and when I did that workout with a 2:27 average.
Can't say it's looking good for you buddy.
Your endurance is f***ing pathetic. The OP should be ready to go.
To be honest wrote:
I had PB of 1mile in 4:15, 5K 15:22, 10K 32:22, 1/2 marathon 1:13:42 and when I did that workout with a 2:27 average.
Can't say it's looking good for you buddy.
I'd say this is more a reflection of your weak half time than any shot the OP has of running 1:07. A 15:22 and a 1:14 HM don't really correlate.
haha, YO wrote:
To be honest wrote:I had PB of 1mile in 4:15, 5K 15:22, 10K 32:22, 1/2 marathon 1:13:42 and when I did that workout with a 2:27 average.
Can't say it's looking good for you buddy.
Your endurance is f***ing pathetic. The OP should be ready to go.
I agree, The OP clearly has a better endurance Base and only a 2 second slower mile pace.
1:10:43 if you manage to stay strong through mile 8
I think these 800's were a great workout, one they worked on speed, and two they deffently took Endurance to complete them.
This is what we used to call a workout that you do because you CAN do it. Not because it makes any sense.
You could have done 6 x 800 in 2:18-2:20 and have accomplished the same thing without leaving your race on the track.
I am impressed regardless. Now go do the race and prove that workout made sense.
The man wanted a simple prediction, not a lecture.......
Son, you're gonna run 2:29.
Runningart2004 wrote:
Doesn't specifically tell you anything about your half-marathon ability. 800s on the track tells you that you are in shape....not what you are in shape for.
Go run a "race" this weekend, we'll call it a "time trial". Run 8 miles at 1:07-08 pace. If you can do that without feeling like you're going to rig the next 4 miles then you can safely assume you'll be fine for your race. 2/3 rule....if you can complete x pace for 2/3 of a race WHILE BEING UNDER CONTROL you should be able to hang in there the last 1/3. You should feel like you're about the fly off the handle, ie: on the edge. But if you start hurting bad and slowing down then my guess is that you ain't ready for 1:07-08.
8 miles of intervals at 5:00 pace on the track is hard core. My guess is that you're ready to hang 5:10-15 pace for half-marathon.
Alan
How many times have you seen 1:09 in the half Alan? I think maybe he should be advising you.
Look, for someone who is more of a fast-twitch guy, 16 X 800m is essentially the equivalent of the "8-mile race pace" workout (it simulates the race situation pretty much the same way). I don't know what the situation is the for the OP, but presumably he knows himself well enough that he picked the better of the two workouts for himself. The main point is the time prediction, and the consensus seems to be that 1:07 is pretty optimistic, with 1:09 probably more realistic.
I think i am in 1:07 shape on a good course with good conditions.