3x1000M Workout Prediction

the workout doesn't really have much to do with the 800 specifically, but i think the intent of it is to prepare you for some later 800 workouts that are more geared toward sharpening in preparation for a peak race. The workout suggests you can run a 5:00-5:10 1600.If I saw a 3 x 1000m workout exactly like this with splits of...2:502:502:50I'd say... that guy could probably squeak under 2:00.Remember, don't train to do a workout. Train to run a race.

800m Runner wrote:

Today, we did 3x1000 with 3 minute recovery, and 2 minute on the last one. Times were 3:18, 3:19, 3:22. What do you think I can run in the 800 currently? 2:05? This is our first real workout coming off base training. Also, what would a 2:00 800m runner hit these in? 3:05? 3:00?

I think you would get lost half way

Go talk to your coach about your training.

How much speed do you have? That would be a big difference.

Last week I did 5 x 1k on 3 mins recovery,averaged 2:54, going 2:51 on the last one, but I only have 27.5 200m speed, so I'm not entirely sure I could get under 2 minutes. If I was blessed with 24 second 200 speed, I would be comfortably under 2 minutes.

that workout can't really tell if you are in good 800m shape. Those times indicate a 5'10 mile. I would say that would be 2'10 800m. But then again what type of raw speed do you have. I've done the same workout in 2'58, 2'58, 2'55. I have 23-24 200m meter speed, and I'm barely under 2'00. Mile is better, at 4'15.

You're good for a 10-flat 3k, being basically the same workout I recommended in this thread:

http://www.letsrun.com/forum/flat_read.php?thread=4415453

but I wouldn't try reading into it for 800m predictions.

Dan

Did basically this workout in hs- 4X1000m with ~6 min rest. Averaged 3:02, ran 1:58 three days later. Another teammate who ran the same times as me ran 4:32 the, and my teammate who averaged 2:48 ran 4:13 for 1600m the same day. Workout was basically all-out, in spikes.

My 400M PR is 51.10, 1600 is 4:50 (from 3 seasons ago, freshman year)

nice estimate bro wrote:

Did basically this workout in hs- 4X1000m with ~6 min rest. Averaged 3:02, ran 1:58 three days later.

That's twice as much rest, which makes it a fairly different workout.

Dan

Should have been more clear- reply was to bangalang who seemed to think that averaging 2:50 for the workout was necessary to break 2. I think more like 3:00 would do it.

As for the op, its tough to tell. For a strength based runner, this probably doesn't indicate anything better than 2:10, but for a 400/800 guy (or a pure 400 runner) it indicates something in the 2:04-8 range to me. It's honestly very difficult to tell and you know FAR better than anyone who will respond here. Also, with a 51 second 400, why bother with the 8? You would probably compete better at the 2 than the 8.

nice estimate bro wrote:

Should have been more clear- reply was to bangalang who seemed to think that averaging 2:50 for the workout was necessary to break 2. I think more like 3:00 would do it.

As for the op, its tough to tell. For a strength based runner, this probably doesn't indicate anything better than 2:10, but for a 400/800 guy (or a pure 400 runner) it indicates something in the 2:04-8 range to me. It's honestly very difficult to tell and you know FAR better than anyone who will respond here. Also, with a 51 second 400, why bother with the 8? You would probably compete better at the 2 than the 8.

First of all, learn to use the reply button correctly. 2nd of all, for me to be overwhelmingly convinced that someone could break 2:00 for an 800 based on a 3 x 1000m workout, the splits would have to be 2:50. Hell, I was being lenient, I was thinking more like 2:48. I'm not saying there aren't 2:00 runners out there with sh*tty endurance who can't hack a 3 x 1,000 workout, but for the average runner... and one approaching ideal experience, these splits would be the necessary requisite. The stringent splits come from the lack of specificity of this workout.

My reasoning.

The 3 x 1,000m workout looks like the classic 3 x 800 workout used to predict a mile. I think the 3 x 800 poor mile predictor, but 3 x 1,000m would be perfect.

3 x 1,000m in 2:50 w/ 1:1 recovery = a 4:30 1600 guy.

A 4:30 1600m guy should be able to go under 2... squeak under 2:00. Not always.. I know a 2:07 4:27 guy.

Basically, the question I was answering... thought i read... may have misread was, "What splits would without a doubt precipitate a sub 2 800 guy". 2:50 was my answer.

Well, if that workout was reasonably comfortable for you, I think you can go 9:5x for 3000, 4:4x for 1500.

No idea about the 800, or why 1000s with 3 minutes rest would predict 800 performance. Two different runners, a strength guy and a speed guy, could both do that workout with spectacularly different results in the 8000 (or 3000). We need to know more about your speed.

sorry^^^, 800* of course

Um... 3:08 if 5 flat pace right? You think 3 x 1k at 3:20+ will get 5 min mile or a 2:05 800? Gosh you let's run kids kill me.

I don't think it's an indicator of anything. I did 3x1km with 3min recovery in 2:50's when racing 1:57's, but to me the point of it was a solid mid season strength session.

I don't think it matters what time you do for the session, it's the training effect from the session that is the key. Whatever pace you can do the reps at just below max effort and allows you to recover quickly for your 800m specific workouts.

Anyway, I am curious so come back and tell us how you go.

I'm thinking 2:10 for the OP. Also curious.

Tomorrow I'll be doing 3x400M with about 5 minute recovery, that should be a good 800M indicator right? If I can hit under 60 for each rep, that'll mean I'm in pretty decent shape right?

800m Runner wrote:

Tomorrow I'll be doing 3x400M with about 5 minute recovery, that should be a good 800M indicator right? If I can hit under 60 for each rep, that'll mean I'm in pretty decent shape right?

3 x 400m sounds like a peaking workout to me. one that is done 2 weeks before the championship race. Yeah, I guess if you can go sub 55 on all 3 without breaking form, you'd be in shape to go sub 2:00. If you're going 59's with bad form, 2:10-2:15 for you.

800m Runner wrote:

Tomorrow I'll be doing 3x400M with about 5 minute recovery, that should be a good 800M indicator right? If I can hit under 60 for each rep, that'll mean I'm in pretty decent shape right?

4x400m with 400m jog (~3:00) is a good 800m indicator. Your workout is significantly easier than that, so I'd say it's a very poor pace predictor.

Dan