I've got a sprinter moving up to the mid-distance area and ran her through a brief (3-man parlauf style) workout:
8 x 200m @ 40s w/ 40s standing rest
She's raced 28s for the 200m and 63s for the 400m. Trying to figure where she should be targeting for an 800m this Saturday. Any thoughts?
CoachM wrote:
I've got a sprinter moving up to the mid-distance area and ran her through a brief (3-man parlauf style) workout:
8 x 200m @ 40s w/ 40s standing rest
She's raced 28s for the 200m and 63s for the 400m. Trying to figure where she should be targeting for an 800m this Saturday. Any thoughts?
Yes! If you was a coach, you would know what workout to run. Get a f***ing coachhhhhhhhhhhh!!
Thanks for the feedback. It's great that you read enough to know I was looking for a workout. If she continues to move up, she'll get a coach for the distance.
Wow! I'm getting a little bit tired of all the swearing and rudeness on this message board. Yeah, I know I don't have to read this website. I am embarassed that people would write like that, when a high school girl would potentially read the post. Okay I vented and now to answer the question: 2:18-2:20 Good luck! Let us know how she did and if you need any work-out suggestions, let us know.
CoachM wrote:
She's raced 28s for the 200m and 63s for the 400m. Any thoughts?
Needs some specific endurance if she can only run 63s off of a 28s 200 time. This'll probably show up big time once she hits 600 and struggles in the final 200 of the 800m.
Why stick her in the 800 if she's not ready? You'll only give her a bad taste and leave her with the impression it's "not her event". The truth is, she's not ready to race 400 or 800m.
Postpone her 800m debut and get some proper prep done first.
What about the other runners you have? How many have race over 800 meters?
I agree with, I dont like running on Wednesday! Sprinters can do that workout all year and not be ready to move up. She also likes speed endurance in the 400 meters!!
Thanks for the feedback.
800m's not my event so not too much experience with it, especially approaching it from the shorter end. Someone who has the distance base dropping down to me for speed work is a different issue. With some speed I'm typically looking at roughly .45 times their mile time - 6:00 => 2:42 - 5:00 => 2:15. (Anyone else have a better conversion for dropping down?) Using this conversion to move between the sprints and distance doesn't work as well because of the change in mileage base. (For her this would be a 2:20, but I'm thinking that's fast for her low mileage.)
She mostly wants into it because she thinks she can overcome her limited 200 speed. I'm not sure she knows what she's in for. I do want to keep from souring her on it, so I'm trying to set expectations appropriately. I'll let you know how it goes.
You really don't need a mileage base to run the 800. Gus Envela 100-200-400 state champ x 3 used to always run a 800 to open his season. Just tell her to go out strong with the leaders (inless you know there are super stars in the race) and hang on and have fun. She'll break 2:20!
steve "red" wrote:
You really don't need a mileage base to run the 800. Gus Envela 100-200-400 state champ x 3 used to always run a 800 to open his season. Just tell her to go out strong with the leaders (inless you know there are super stars in the race) and hang on and have fun. She'll break 2:20!
How old are you and what are your times?
Have her try to go through the 400 in about 70. She should be ready for a 2:25 or so.
No way she runs 2:15 with only a 63s 400.
She won't break 2:20. If she runs even she will be 2:24-2:30. Hard to be more specific than that.
No way she runs 2:15 with only a 63s 400.[/quote]
Sure she could. It's been done:
http://www.thepowerof10.info/rankings/rankinglist.aspx?event=800&agegroup=U20&sex=W&year=2010
Not going to run anywhere near that sort of time this season though
I'm 50, have coached 69 all-americans and have retired from competitive track and field.