8X800m with 1 min. recovery

There is a grass section close to my house that's about 200 yards long. I have run 8x 110's on it a few times and am wondering what a good supplmental session would be to help get ready for 5 and 10k's? I do my regular sessions on the roads. This is just to get some barefoot running and loosen up on the grass, in addition to my regular training.

Would one of these be a good session, or something else?

1) 8 to 16 x 110 with equal time rests;

2) 10 or 20 x 176 yards with 1/2 time rests;

3) either of the above with longer rests;

4) 8 (or more) x 110 with 110 jogs.

pbr33 wrote:

As a coach I always take the avg. of the 8 and use that to figure the 3 mile time....once I have done that I add 1:50 to that time and that gives me a guess of what they will run for 5k.

We use 1 minute rest when we do them.

Using your calcualtions would result in a time of 17:20....I have run tempos faster than this so I dont think it is very accurate. Did you mean :50? That would be more reasonable?

My brother and I both do the 8x800 workout with 1 min rest, although always on the track. In good shape with a close to all out effort I average 2:30-2:33, depending on how good I'm feeling. My brother is a little younger and he probably averages close to 2:35-2:36. My PR is 15:42 on the track and I have broken 15:50 3 times. My road PR is 16:20, but I heardly ever race on the roads, so that is probably not reflective of my true potential. My brothers PR is 16:18 on a legit 5k cross country course. Also, I think that 2:35 on the roads is significantly harder than 2:35 on the track, if measured correctly.

So I'm pretty confident that you can set a big PR!!! Good luck!!

johnny_waterski wrote:

My brother and I both do the 8x800 workout with 1 min rest, although always on the track. In good shape with a close to all out effort I average 2:30-2:33, depending on how good I'm feeling. My brother is a little younger and he probably averages close to 2:35-2:36. My PR is 15:42 on the track and I have broken 15:50 3 times. My road PR is 16:20, but I heardly ever race on the roads, so that is probably not reflective of my true potential. My brothers PR is 16:18 on a legit 5k cross country course. Also, I think that 2:35 on the roads is significantly harder than 2:35 on the track, if measured correctly.

So I'm pretty confident that you can set a big PR!!! Good luck!!

Perfect, this is what I was looking for. Someone who has done this workout in about the same times as me. Thanks!.....gives me a sense of where im at.

I recently ran a certified 5k in 1635, one week prior I did 12x400, starting in 81 and ending the last four at74-76. I had a one minute jog rest inbetween.

There is NO WAY i could survive your 8x800...I'm thinking you can crack 16 if you run smart.

Good luck.

runner83 wrote:

pbr33 wrote:

As a coach I always take the avg. of the 8 and use that to figure the 3 mile time....once I have done that I add 1:50 to that time and that gives me a guess of what they will run for 5k.

1:50? Why so much? Yeah it is a little longer (200m) but they won't slow down that much. Typo?

I am sorry it was late and I was not thinking right.....I went back and looked at my old workouts and it was just :50....Sorry I guess I am getting old.

pbr33 wrote:

runner83 wrote:

1:50? Why so much? Yeah it is a little longer (200m) but they won't slow down that much. Typo?

I am sorry it was late and I was not thinking right.....I went back and looked at my old workouts and it was just :50....Sorry I guess I am getting old.

Yeah I figured it was a typo....your formula puts me at 6:20 which makes more sense.

Hysteria was once thought to be a womens only problem, caused by a wandering uterus.

wellnow wrote:

profitofdoom wrote:

When I was in HS I did a workout 10x800 in ~ 2:37 with 2 min rest. It felt easy. I never broke 17:00.

runner40 wrote:

obviously left the race in the workout

**********************************************

And what does that mean exactly?

I am curious as well, considering he said that it felt easy.

self_coached wrote:

Perfect, this is what I was looking for. Someone who has done this workout in about the same times as me. Thanks!.....gives me a sense of where im at.

before you get too excited read the threads on the garmin's giving inaccurate measurements. Do they really nail 800's to the nearest 10 meters? You could be a few seconds off. Why not wheel your course also, or pop onto the track for a similar workout?

15;58

wellnow, why do YOU think so...?

wellnow wrote:

So looking back, why do you think that was?

hold da phone wrote:

self_coached wrote:

Perfect, this is what I was looking for. Someone who has done this workout in about the same times as me. Thanks!.....gives me a sense of where im at.

before you get too excited read the threads on the garmin's giving inaccurate measurements. Do they really nail 800's to the nearest 10 meters? You could be a few seconds off. Why not wheel your course also, or pop onto the track for a similar workout?

I think I will just to see if the times are similar....only problem is finding a track. There is one near where I live but the only time I can use it is when the high school students are there.

self_coached wrote:

I think I will just to see if the times are similar....only problem is finding a track. There is one near where I live but the only time I can use it is when the high school students are there.

call Larry the expert track finder at 1-800 turnover

larryrawson fan wrote:

self_coached wrote:

I think I will just to see if the times are similar....only problem is finding a track. There is one near where I live but the only time I can use it is when the high school students are there.

call Larry the expert track finder at 1-800 turnover

?

2:35 is 5:10 pace, and if you were able to do 8 with 1 min rest you were probably doing them a little faster than tempo pace but if done at 5k race pace would have been too hard to finish, so you were probably runnnig slower than 10k pace but faster than tempo pace is my guess.

i think you're probably definitely capable of breaking 16:30 for 5k right now, because 5:20 pace would feel a little easier than how fast you were doing those 800's. and when you're doing 8 half mile repeats, 1 min of rest doesnt feel like a whole lot.

if you go out and run a 5k on the roads or something, i would guess aiming for 5:20 for your opening mile and judge how you feel. if you're feeling good, up the pace to more like 5:10 pace, and if still feeling within the realm of completion at that pace one you get to the 2 mile mark, just start slowly pushing it more and more. i bet you're in 16:15-25 5k shape.

using a garmin to measure an 800 could be off by a significant distance. I think you will find some difference every time you repeat it. Use a bike.

It is a good workout for a 16:30 5k runner. I might have missed it, but are you racing on the roads or cross country? Obviously a cc race will be slower. Regarding the times, it also depends what type of runner you are and how your training has been. A faster high school runner could do that fairly comfortably off of 40 miles per week and run 16:00. That workout would be more challenging for me, but I could run 16:00 on 70 miles per week. With just the info you provided, I'd guess you could run 16:20 in an evenly paced race.

*stipe wrote:

It is a good workout for a 16:30 5k runner. I might have missed it, but are you racing on the roads or cross country? Obviously a cc race will be slower. Regarding the times, it also depends what type of runner you are and how your training has been. A faster high school runner could do that fairly comfortably off of 40 miles per week and run 16:00. That workout would be more challenging for me, but I could run 16:00 on 70 miles per week. With just the info you provided, I'd guess you could run 16:20 in an evenly paced race.

It will be a road 5k. I would describe the course as having some rolling hills, but fairly flat. About my training, I have been running about 60 miles per week, and am sort of loosely following hudsons 14 week training program for a 10k peak race. Im on week 10 so Ive just begun the sharpening phase (lots of race specific intervals). All of this is coming off of a 3 month absence from running (ITB problems). Prior to being injured I was probably in 16:20ish shape I am guessing. I am more of a 10k/half marathon guy, but I would like to have a go at my PR of 16:34. Does all that info. change your prediciton?