6x800's with 2 minute rest -- Good for 5K??

run 8x800. recovery time is what ever it takes to get your HR back down to about 130bpm. and runs some hills. speed is strength.

check out Pete Magill's old blog. he has a 5k training plan on running times as well.

I'm 46 and plan to do that type workout late summer. Plan to break 20 for the 5k.

Formula I got from my coach was 6x800 w/ 1 min recovery, add up the times + 60-75s.

Sydnee Maree did this workout in 2:00 avg and ran 13:01-13:02 (6*2:00 = 12:00, add 61-62s)

I unfortunately ran this workout too hard or raced like a pussy. I averaged 2:24s but ran 16:00.5.

This is good workout. I used to do it with a 400 meter jog in 2-2.5 minutes.

I could do this in 2:28-2:30 average with no issue and I ran in the 15:40's at my best.

kicker wrote:

This is good workout. I used to do it with a 400 meter jog in 2-2.5 minutes.

I could do this in 2:28-2:30 average with no issue and I ran in the 15:40's at my best.

Yeah, I did the same workout regularly and ran sub-15 pretty easy that season.

What I have found myself is that the best predictor for 5km/10km fitness is 1000's with 1 min. rest.

Maybe 5x1000 with 200 jog in 1 min. is the way to go.

Less recovery is needed wrote:

Formula I got from my coach was 6x800 w/ 1 min recovery, add up the times + 60-75s.

Sydnee Maree did this workout in 2:00 avg and ran 13:01-13:02 (6*2:00 = 12:00, add 61-62s)

I unfortunately ran this workout too hard or raced like a pussy. I averaged 2:24s but ran 16:00.5.

Well if Maree ran 13 on this workout then anyone should be able too right? Please shoot me now. I can't take it anymore.

My 5k pace is usually somewhere between what I can run in these workouts at 90-95% effort:

4x1 mile with 400m (2-2.5 min recov)

5 or 6x1000 with 200m (1 min recov)

It doesn't seem like too many people are answering the question; yes, it's a great workout. The rest is, I think, perfect for somebody at your skill level and miles/week.

I do this workout 2 or 3 times a season and like it well enough. Alternatively, I would do a watch workout with 3min at 5k pace (based on feel) and 2min jog rest. It is a similar enough workout to you or me (running mid-16s), I actually like the second one I listed better for a number of reasons, but the first is good as well.

Thanks for the input. I would think that regardless of ability level, if you run them at your 5K pace that rest should be the same, whether or not you are a 19 minute or 15 minute guy.

By running at 5K pace, does it take me 2 minutes to reach the same heart rate as it takes someone else to reach in a minute b/c they are fitter? Then I'd feel better about the amount of time I took to recover and my prospects for a much more reasonable time.

The frustration, by the way, stems from a 4 miler I ran in 25:09. 6:10, 6:12, 6:29, 6:16. 18:50 at the 3 mile marker (19:30 5K). That was Memorial Day, and I'm clearly fitter now but ran 20:44 and 20:12 with a 6:20 and 6:14 first miles, respectively. I know I'll get it together. Thanks again.

Jeffrey Harwood wrote:

Been having a string of bad races in the 5K, not even breaking 20 minutes and I'm probably in close to sub 19 shape (first year of running, cut me some slack).

OK, so if you have run several 5k's recently and not broken 20 minutes, then you can safely say you are NOT in close to sub 19 shape. You are in 20 minute 5k shape. Your question then is how to get to sub 19 shape.

Why do some many people over assume their conditioning instead of being realistic and learning how to improve from there.

But because you aren't living in the real world I'm not going to even bother trying to help you Mr. Sub-19 shape guy.

Based on those rep times, sub-19 is very attainable, with a good aerobic base (i.e. long runs).

I'd concentrate on trying to shorten up those rest times if you keep doing this workout over the next few weeks. Try a 200m jog between the 800 reps lasting about 90s, or so, and try to eventually work your rest interval times down to 75s while still doing the same rep times.

If you want to keep the 200m rests, then try 8 800 reps, as a previous poster suggested. Shorter rest intervals will better simulate race conditions, though.

-You are a 20+ min 5k runner. Train to your current fitness level.

-Your 800s are too fast for a 20 min person and the rest is too short.

- You are racing your workouts. This is why you aren't doing well in your races.

-You should do 6x800 in 3:12 with 3 min recovery.

-Do a 20 min tempo run one a week at 6:54 pace per mile. After your tempo run jog 400m and do 4x200m in 40-45 seconds with 200m jog.

I appreciate the reply but I have to respectfully disagree as if I'm running 19:30 en route to a 4 miler, I'm not a 20+ guy. Just wanted to know if the workout was suitable and if anything, I was curious as to if it was too much rest seeing as I was not cheating and taking 10-15 extra seconds b4 starting the next rep, and I was able to run each one faster. And I don't race my workouts b/c this was my first workout. My runs are natural progression runs. Here's 3 days in a row for me:

6 miles - 8:43, 7:38, 7:28, 7:07, 6:50, 6:27

6 miles - 8:42, 7:38, 7:31, 7:12, 6:53, 6:15

5 miles - 9:00, 7:46, 7:31, 7:16, 6:44

I run by feel, I just have a pretty accurate garmin and split at the mile markers.

The poster Check It has the right idea. Just do your workout with 2 min rest or even more.

Now, I respectfully disagree with your earlier comment that 'regardless of ability ... the rest should be the same.' I just don't think that this true. I speak from my own experience and from observing those much faster than me. There are two reasons why this is false:

1. Better runners typically (not always) run more miles. This gives a small benefit to speed and a greater benefit to endurance. So, you can recover much faster given the same level of effort during an interval workout.

2. When you compare e.g. a 20min 5k runner with a 15min 5k runner, think about the time spend at 5k effort during your 6x800 workout. The 20min 5k runner will be running 'at pace' for a lot longer. The solution for the faster runner is to either shorten the rest or increase the training volume.

For these reasons, 6x800 with 2min rest is challenging for a slower runner but relatively easy for a better runner.

What do you mean his workout is too hard? Maybe it was supposed to be a hard workout?

But it's true that you shouldn't run the last one in 2:52. That's a sign that you had energy left over, so you decided to race it at the end. Run the last one the same speed as the rest, even if it feels wimpy, and you'll get the same workout without taking nearly as much out of yourself.

I'm guessing your slowing down has to do with the hot weather. Make sure you get hydrated.

Its a good fundemental work out you definitly need to do speed work outs. You will never run fast on 35 mpw and no work outs. Do at least 2 per week staring out with tempo runs moving to farklek training and then track work. Remember that when you train you are teaching your body to do a certain act. If you teach it to run slow it will run slow for you in races. If you teach it to run the pace you want to run in a race by doing shorter distances and recovering it will be able to hold it in a race.

Jeffrey Harwood wrote:

I appreciate the reply but I have to respectfully disagree as if I'm running 19:30 en route to a 4 miler, I'm not a 20+ guy. Just wanted to know if the workout was suitable and if anything, I was curious as to if it was too much rest seeing as I was not cheating and taking 10-15 extra seconds b4 starting the next rep, and I was able to run each one faster. And I don't race my workouts b/c this was my first workout. My runs are natural progression runs. Here's 3 days in a row for me:

6 miles - 8:43, 7:38, 7:28, 7:07, 6:50, 6:27

6 miles - 8:42, 7:38, 7:31, 7:12, 6:53, 6:15

5 miles - 9:00, 7:46, 7:31, 7:16, 6:44

I run by feel, I just have a pretty accurate garmin and split at the mile markers.

Keep in mind that unless those races were on certified courses (or a track)... 5k races are notoriously inaccurate. Wind, hills, temp and humidity can also play a large role in results... especially without any speedwork leading up to the races.

Now as for your three days in a row... where is your easy/recovery day? Three progression runs in a row does not allow your body to recover - in other words... to benefit from those runs. The recovery is when the body strengthens... which you are not allowing to happen. It is like lifting weights - your muscles don't get stronger when actually lifting - they get stronger when they repair post workout.

Check out the McMillan calc... it will give you rough target times for your runs...