What times should an athlete be able to run in the following workout? The athlete has personal bests of 3:50 for the 1500m and 1:51 in the 800m.
3 x 800m with 2 minutes recovery
What times should an athlete be able to run in the following workout? The athlete has personal bests of 3:50 for the 1500m and 1:51 in the 800m.
3 x 800m with 2 minutes recovery
I'd say 2:00-2:02 would be a good goal.
about 2:05-2:06 for the first, 2:03-2:04 for the second, and 2:01 or better for the third
A classic workout is 3x800 but cut down. The first is 4 seconds above race pace, next is at race pace, and last is 4 seconds under race pace.
I would suggest, since the rest is relatively short (I think people do this with 2-3minutes recovery)
I'd shoot for:
#1: 2:07-2:08
#2: 2:03-2:04
#3: 1:59-2:00
Is 2:00 to 2:04 realistic for this athlete in practice for atleast the first two intervals, with 2 minute recovery?
If he does the workout as I wrote above, there is no doubt he can go 3:47 -3:49. Especially if it was 2:00 rest, then I'd say 3:47 is attainable.
It always good to make sure that first interval is kept controlled, 2:07-2:08, even, should feel pretty easy for him. The next is moving and the last is really cooking like he's kicking. This is a great peaking workout or getting ready for a really fast race.
May I ask what your coaching experience is? I ask because I had the athlete do the exact workout and he did not hit the target times, Could have been lack of effort, I feel like you the target times were reasonable.
bigger base wrote:
A classic workout is 3x800 but cut down. The first is 4 seconds above race pace, next is at race pace, and last is 4 seconds under race pace.
I would suggest, since the rest is relatively short (I think people do this with 2-3minutes recovery)
I'd shoot for:
#1: 2:07-2:08
#2: 2:03-2:04
#3: 1:59-2:00
I've run 3:47 multiple times and I don't think I could do that workout with 3 minutes recovery.. maybe 6 minutes and I could do it.
3:47 runner, I think you don't give yourself enough credit. Its a peak workout so its gonna be cookin.
3-4min rest and you should be able to do 3*800 slower, at, and faster then race pace. Its tough but is only when an athlete is ready to peak.
And I'm an athlete, not a coach, but have seen many milers do this and have been effective.