Predicting my 800m time

2:12-2:15

7in rest between each interval?

yes

400/800m runner wrote:

yes

2:10

you lack endurance

Kaki does a similar workout (1000-600-400-300-200) and also takes 7 minute rests. Your shorter reps (400 and 300) are closer to what Kaki does (Kaki 400 49, you 59, Kaki 300 36, you 42) than your longer reps (Kaki 1000 2:21, you 3:06) percentage-wise. So I agree that you lack endurance.

Since Kaki is an 800-1500 guy and your handle is "400/800 runner", you may or may not be able to improve your long reps relative to your short reps and keep or improve your speed. I agree with Around there that 2:12ish is likely.

Kaki training is here on page 4:

http://www.britishmilersclub.com/bmcnews/2009spring.pdf

Do you have an 800 coming up? If so, let us know how you did.

I'd be surprised if you didn't get close to 2:05.

As someone who spent years running with ridiculously low mileages this is similiar to something I would have run not too long ago - and I had a PB of 2:02 on 15-20 mpw doing stuff similiar to this.

You've got good speed and I'd be surprised if you couldn't average 63s per lap over 800 - like me you will however probably find that your performance level goes downwards rapidly once you look at distances longer than 1500.

I abit suprised of your predictions of 2.12. Because my pb is 1.59. That was many years ago, but I dont think my times on intervals during training was that much faster at that time. But I could be wrong. My guess would be somewhere around 2.03-2.06

I have been working alot on endurance this season training like a 800/1500/3k runner. But have not improved much, so I think I am responding better to 400/800m training. lower miliage, more intervals and abit more intensity and speed sessions.

Btw are there any good indicator session I can do for the 800m? As I can use as a test/hard training to see what 800m shape I am in.