2 sets of (500, 5min rest, 300) with full recovery between sets.
2 sets of (500, 5min rest, 300) with full recovery between sets.
Looks like a tough workout.
600 2min rest 200, in my opinion is better predictor. Then do a 10 min run and do 4 x 200 faster then goal pace.
2 X Around wrote:
Looks like a tough workout.
600 2min rest 200, in my opinion is better predictor. Then do a 10 min run and do 4 x 200 faster then goal pace.
The rest should be more like 30-45 sec then the 200 should be all-out. 500-600m is where the 800 really begins, and you don't get anything like 2-5 min rest while the bear is jumping on your back.
If you're going to take that kind of rest, do 3X400 almost all out with 4 min--not as good a predictor as 600-200, but gives great results if done once a week for a few weeks.
That is why predictor workouts are only needed if there are no races to get into. With only 40 secs recovery it becomes too tough. I would rather just give them a strong workout with out letting them fall apart.
A 2:00 min high School runner would be able to run like this. 600 @ 1:29 5 min rest 200 @ 27 He would finish feeling good.
600 @ 1:30 40 sec rest, 200 @ 32 The wheels fall off.
It might be in the ballpark based on the total distance being 800m. But it's completely backwards as a simulation.
An 800 meter race works ATP-CP for 80 meters, then primarily lactogenic up to 200-300 meters, and mainly aerobic afterwards. That is universal because it takes that long for aerobic power to take over.
So, after 5 minutes recovery, your 2nd 300 will again run on ATP-CP and lactogenic and be completely unlike the last 300 of an actual race.
2 sets might slow them down a bit, but there's no reason to expect them to predict race pace.
Now not just run an 800 meter time trial? That would be a good predictor.
I don't believe in "prediction" workouts. Either for a real workout or if you can't find a race just time trial it.
Never asked on LRC before, how do people feel about the Kosmin 800m predictor test. My coach in Highschool used it twice each year. my Junior year my first test was 2:10(using women's test since it is more accurate at over 2 minutes) and my PR was 2:09.6 then after realizing I had been running with asthma since freshmen year I got an inhaler and for the next test it predicted 1:58 and my PR was 1:59.4 so it seems accurate from my tests but has anyone else used this test before?
(if you don't know what the test is its running all out for 60 seconds and recording the distance you cover, then 2 or 3 minutes [i forget] of rest and then do it again. and then an equation give you a predicted time)
2 X Around wrote:
That is why predictor workouts are only needed if there are no races to get into. With only 40 secs recovery it becomes too tough. I would rather just give them a strong workout with out letting them fall apart.
A 2:00 min high School runner would be able to run like this. 600 @ 1:29 5 min rest 200 @ 27 He would finish feeling good.
600 @ 1:30 40 sec rest, 200 @ 32 The wheels fall off.
Those are both really easy workouts for a 2 flat guy.
The workouts don't have to be hard.
My example of the better workout would include 200s at faster then race pace after the 600 & 200. I'm looking at quality over a "hard workout".
My example of 40 seconds rest would not produce the results I would want. Most high school runners do not have the strength to only rest 40 sec after a hard 600. I like runners to finish the last repeats faster then the first.
Pacing!