8x300 workout

High School Running High School Training

12 years ago 04/24/2012 11:01pm EDT

I did an 8x300 workout yesterday at an average of 45 seconds per 300 (some were a little faster or slower than others). We did 1 set of 4, then took a 5 minute break and did another set of 4. The workout was fairly tough but through the first half was somewhat comfortable. The day before hand I did my long run at 12 miles all at 7 minute pace and the day before that I did 5x1200's in 3:42 average with a two minute standing recovery and then jogging a lap.

What can I my 800 in this Friday? My best mile is 4:34 and my best 800 this year is 2:05 (both races were in 40 degree weather with a 15mph wind). I will be running my 800m fresh on Friday.

CAN I BREAK 2 MINUTES?????

12 years ago 04/24/2012 11:05pm EDT

re: Knapp

12 years ago 04/24/2012 11:22pm EDT

re: Knapp

only if you're wearing lanangs.

12 years ago 04/25/2012 12:18am EDT

re: Knapp

What was the rest between 300s within the 4 x 300 sets?

12 years ago 04/25/2012 12:26am EDT

re: Knapp

What were the rests between reps, within each set?

12 years ago 04/25/2012 5:27am EDT

re: 6rtuj

I ran 10 x 300m avg. 59 secs w/ 1 min rest, looking to run 2:30, possible?

P.S. I know I'm slow!

12 years ago 04/25/2012 9:05am EDT

re: 6rtuj

Sorry lol I forgot to include the recovery it was 100meter walk 100 meter jog with a 5 minute break between the 2 sets of 4.

12 years ago 04/25/2012 9:10am EDT

re: Knapp

You must be a speed demon with 51 sec 400 speed. Because this workout would be tough for me and I run 1:59 for 800 and 3:57 for 1500.

12 years ago 04/25/2012 9:45am EDT

re: runner39

runner39 wrote:
I ran 10 x 300m avg. 59 secs w/ 1 min rest, looking to run 2:30, possible?
P.S. I know I'm slow!

I'm 32 and am trying to regain some old glory. Strangely enough, I did this workout the other day. My average time was 55 seconds with 55 seconds recovery.

I'm currently running 40-45 mpw and am more focused on chipping away at my current 5k time, but I can run 2:20 without really cranking it up. You shouldn't have too much of a problem doing something similar.

12 years ago 04/25/2012 12:21pm EDT

re: Knapp

I would think you should be able to hit the 2:00 mark, possibly under 2:00 if you have a good race.

12 years ago 04/25/2012 12:47pm EDT

re: Knapp

Knapp wrote:
Sorry lol I forgot to include the recovery it was 100meter walk 100 meter jog with a 5 minute break between the 2 sets of 4.

Too much recovery - 100m walk/jog between reps or about 60 seconds would be about right.

I did 10x300 with the above rest in about 45 average and ran 2:02 ... and I was more of an endurance guy. I'd say you might be close to 2 flat, but not quite there.

12 years ago 04/25/2012 12:53pm EDT

re: Middle Distance Coach

Middle Distance Coach wrote:
I would think you should be able to hit the 2:00 mark, possibly under 2:00 if you have a good race.

I would agree with this statement. The one thing your post doesn't really show is what kind of speed endurance you have. 3k @ 800 gp is a pretty burly workout however, and the fact that you made it through the whole thing shows that 2:00 pace isn't that stressful.

Go out in 58 then run harder.

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