3 sets of 3x300s with 45 seconds rest (standing) during sets and full recovery between sets (400m jog + 4 min). First two sets were in flats; last one in spikes. Time were as follows:
43.1 - 43.6 - 44.0
41.8 - 43.3 - 43.0
43.3 - 43.6 - 39.6
What can I run in both the 8 and 15? Thanks!
If a speed guy- 1:46 and 3:50
If a mid-D guy- 1:50 and 3:45
Hey, thanks for the response. I would definitely say that I am more of a speed guy.
Any other thoughts?
These sort of workouts (with long set breaks) are tough to use as predictors, and while your fast last interval is a good sign, it also makes predicting harder (I think, anyway; I prefer predicting off of even-paced workouts).
That being said . . . Your total time and distance for the interval section of your workout was 6:25.3 for 2700m, which is 3:34-low 1500m pace or 1:54-low 800m pace. The 3:34 is basically equivalent to a 1:44 800m, and the 1:54 is basically equivalent to about a 3:55 1500m.
Run hard, this workout is done somewhere between 800m and 1500m pace. Thus, we can be pretty much entirely sure that the workout indicates somewhere between 1:44-1:54 (800m) and 3:34-3:55 (1500m) potential. (No shit, right?)
Right in the middle of those ranges is 1:49 (800m) and 3:45.5 (1500m), so that would be a pretty good baseline bet. But, since this is a pretty speed-oriented workout for early April, I'm going to guess you're a bit more of an 800m guy than 1500m guy. Taking that into account, as well as the the kick you had left for the last one, I think your fitness level indicates 1:47-mid-to-1:48-low and 3:46-mid-to-3:48-low 800m and 1500m potential.
152/350
Thanks a lot for the in depth answer that you gave. I thought it was good stuff! I am definitely more of an 800-type runner than a miler.
1:49/3:50
What are your PRs and what are you hoping to run?
The problem with posts like this, with this quality, is that they just don't come out of nowhere - what are your PR's, and what were you trying to run in this workout and why? The person (assuming it wasn't yourself) who designed the session must have had an idea of what they (coach) and you (athlete) wanted to get out of the workout.
What is the progression from this session, or did it just seem the right thing to do at the time?
My PRs are 1:47 and 3:54.
I have done this workout before many times, but the progression this time was to try to hit 43s or faster (something that I have never accomplished). So, it is a progression workout for me. I coach myself, but I mostly wanted to get some quality speed endurance training from this session. Thanks!