I understand that not one workout means you will hit x:xx time, however what would be the splits for 6x800m to suggest 4:25 capability? Thank you for any input
I understand that not one workout means you will hit x:xx time, however what would be the splits for 6x800m to suggest 4:25 capability? Thank you for any input
Well our team often does 5x800m with 200m jog rest and the 4:25 milers usually average like 2:22ish. I suppose averaging 2:23-2:24 would put you in the ballpark, but it really depends on whether you are coming from an over vs under distance standpoint. I would do this workout and average 2:17-2:18 along with another team mate. I was looking at 4:12 but he was looking at 4:20 because he was so much stronger at the longer stuff.
I would have done 6x800 in probably 2:15-2:20 back in high school, depending on how I was feeling, and I was a 4:25 guy. I never really ran the mile for a time though, so I could have underperformed.
did you ever actually do 6x800 at 2:15-2:20 or are you just saying that you think thats what you would have done? theres a substantial difference.
deefer wrote:
did you ever actually do 6x800 at 2:15-2:20 or are you just saying that you think thats what you would have done? theres a substantial difference.
No. I'm guessing off of a few workouts like 5x1000, 4x1200, sets of 800, 100 jog, 300. So I could be wrong. Also, I could have taken a different amount of recovery than you might find appropriate.
for a 4:25 miler
Fall training and in the winter do them in 2:35 to 2:25 cutting them down. 1 min 30 rest
In season early do only 4 with 4 min rest. 2:25, 2:20,2:15,2:12
3 weeks out of big races do 3 with full recovery. 10 min?
2:15, 2:10, 2:08
The key to many workouts is doing them repeatedly over the season looking for adaptation and progession.
verrry curious wrote:
I understand that not one workout means you will hit x:xx time, however what would be the splits for 6x800m to suggest 4:25 capability? Thank you for any input
6x800 with what rest?
I've run 1:55, 4:21, 8:46 this year indoors (so I have better underdistance speed), and this week ran 6x800 in 2:23-2:24 with 2 min jog recovery. So take that for whatever it's worth.
verrry curious wrote:
I understand that not one workout means you will hit x:xx time, however what would be the splits for 6x800m to suggest 4:25 capability? Thank you for any input
6x800 in 2:12 with 1:30 rest in between.
I am wondering if you really need to run 6 x 800m as a potential 4:25 miler. Perhaps running 4 x 800m (jog 400m recoveries), but faster than you would run a 6 x 800m workout, would provide a better workout for a miler?
Tinman wrote:
I am wondering if you really need to run 6 x 800m as a potential 4:25 miler. Perhaps running 4 x 800m (jog 400m recoveries), but faster than you would run a 6 x 800m workout, would provide a better workout for a miler?
How much rest should I take on the 400 meter jog?
verrry curious wrote:
I understand that not one workout means you will hit x:xx time, however what would be the splits for 6x800m to suggest 4:25 capability? Thank you for any input
Can you tell us more about you and your trainig?
Yes, I think a 4 x 800m workout with 400m jogs is an effective workout for a a miler or 1500m runner. Run at close to your best effort for the workout, regardless of the times you achieve. As you become stronger the times per 800m rep will drop and your 400m jogs times will decrease too. You may want to add some short-speed training after running the 800's.
OP here, the staple workout we do for 800's is 8x800m run, with 2 minutes standing rest. This is by no means our bread and butter, however our 400's workout (we alternate between 800s, 400s, and a ladder every thursday) we wont really be able to do 10x400 with one minute standing rest as its a tad too far off our regular workout. However, the 6x800 is closer to the 800 workout so i feel its a little easier to do without switching up the schedule too much.
Maybe im being a bit to anal about this, but thank you for all your replies. I know its a bit much too oversimplify into speed or endurance but i would say im a tad more on the speed. Been working on strength and im feeling pretty silky in my 800s recently
verrry curious wrote:
I understand that not one workout means you will hit x:xx time, however what would be the splits for 6x800m to suggest 4:25 capability? Thank you for any input
How old are you and what are your best times?
From my log last spring season:
Surprisingly good workout! Not feeling too snappy the past couple days, but decided to start doing some 5k work. Did 6×800m with 2 minutes recovery with -------, ------, and ----- followed by a slow 400m jog into a hard 400m effort. hit 2:21, 2:18, 2:18, 2:18, 2:22, 2:19 for the 8’s and 64 for the 400.
I ran my only 1500m of the season and went 4:07 about 3-4 days later.
No miler should do a workout like this within 3 weeks of a race. When I see some of the volume track workouts some of these colleges are doing, you'd think they were all training for 10,000s.