Help predict my 800 time

Also I'm trying to get down to 1:55 over the next 3 months or so, which seems doable as long as I get in solid training. The 1:58 was off 40mpw with no base.

how old are you? "Base" does not really exist. There is just duration of training.

19. And I should've clarified better. The 1:58 was run with 2 months off in the summer, 3.5 months on for XC, 2 months off in Nov and Dec, and then training through until April, topping off at 40 mpw. Right now I've just had on and off running since then (

Those are pretty bad predictor workouts. Neither really gives much idea of what you could run in an 800. The 4x8 is especially tough to predict because it is so vastly different in pacing compared to an 800.

Do you have a recent 400 PR? Without that, the guess would be really rough.

From the 300 workout, that is similar to workouts i did when I was running consistently just barely sub 2.

From the 4x800 workout, I was running times in similar workouts like that when I was running about 2:05 to 2:07 consistently.

A much better predictor would be something like 4x300 with 60 seconds rest.

Or 6x200 with 30 seconds rest.

Both of those workouts will end up right about current 800 pace.

That 1600 doesn't translate to a very fast 800 but at least a couple of your 300s show speed.

I'd say you could get down to 2:02 by the end of the month.

Ya I realize that's a pretty slow 1600, it felt like a lack of speed endurance. I did a 56 in trainers after a workout two weeks ago, and a 24 at the end of some 200s, if that helps at all. In my workouts, the faster paces I used to run for repeats (64-66s for 8-12 x 400, 27-29s for 12 x 200 repeats, etc) seem impossible. I don't have a coach anymore helping me out, so what can I do each week to get back in the shape I was once in? I feel like my inability to hold those paces for repeats is what I'm lacking right now.

runnerdnerd wrote:

Those are pretty bad predictor workouts. Neither really gives much idea of what you could run in an 800. The 4x8 is especially tough to predict because it is so vastly different in pacing compared to an 800.

Do you have a recent 400 PR? Without that, the guess would be really rough.

From the 300 workout, that is similar to workouts i did when I was running consistently just barely sub 2.

From the 4x800 workout, I was running times in similar workouts like that when I was running about 2:05 to 2:07 consistently.

A much better predictor would be something like 4x300 with 60 seconds rest.

Or 6x200 with 30 seconds rest.

Both of those workouts will end up right about current 800 pace.

The 300s are actually good info on his fitness. He was comfortably running 50s and then was able to drop a 45,40 which is actually pretty impressive. Your recent 1600 was weak - you are lacking aerobic fitness. But those last 2 reps on the 300s mean you easily have low 52 400 speed. I would not be surprised if you ran a 1600 today you'd be 10s faster than last time. I'm going to say you should be 2:05 in the 800 right now and with some concerted training you should easily be sub 2. Your aerobic fitness is your weak spot at this moment.

Also, I bet if you raced an 800, there is a good chance you'd go through 400 sub 60 feeling pretty good and then blow up on lap 2. If you are racing soon, you might want to do a 600 time trial to gauge things.

crete wrote:

The 300s are actually good info on his fitness. He was comfortably running 50s and then was able to drop a 45,40 which is actually pretty impressive. Your recent 1600 was weak - you are lacking aerobic fitness. But those last 2 reps on the 300s mean you easily have low 52 400 speed. I would not be surprised if you ran a 1600 today you'd be 10s faster than last time. I'm going to say you should be 2:05 in the 800 right now and with some concerted training you should easily be sub 2. Your aerobic fitness is your weak spot at this moment.

In same spot as OP. Want to break 2:05 to have shot at states. I have better speed but not many miles.

Is the 4x300 workout a better predictor for me?

And for outdoors besides more miles what are some good longer workouts to do?

Ne indoor trkr wrote:

In same spot as OP. Want to break 2:05 to have shot at states. I have better speed but not many miles.

Is the 4x300 workout a better predictor for me?

And for outdoors besides more miles what are some good longer workouts to do?

A fartlek a week out on the trails/roads to replace a base mileage run if you aren't already doing this. An example might be 10x 30s @ slightly faster than mile pace, 90s at base mileage pace.

Another good one I used to do a few times a season was 6-5-4-3-2-1, where you ran 6 minutes at marathon pace, 6 min easy, 5@10k pace, 5 easy, 4@5k, 4 easy, 3@3k, 3 easy, 2@mile pace, 2 easy, 1@800 pace, cool down.

The first will be a great 800 workout, the second will be a great general base workout to do early season. These workouts are more intense and beneficial than just another easy mileage day, but not as demanding/tiring as a hard track workout. Obviously these sorts of workouts need to be planned into your training program overall...

So if my aerobic fitness is weak, what is it that I can do to improve it? What workouts should I try to do or what should I be doing for training on a week-by-week basis? Right now I just go at it one day at a time, for example this is my week so far:

Monday: 6 mi around 7:00 - 7:30 pace (for me that is relatively fast. I'm not a fan of going out on runs, I enjoy intervals best) + 4 x 200 w/1:30 rest. These weren't timed I just threw them in before the end of my run because I was feeling good, they seemed around 29-30s.

Tuesday: 5 x (2 x 300) workout posted above. Ended up being a 5 mi day

Wednesday: 6 mi slightly slower than Monday

Thursday: I'm going to do a track workout today, but I haven't thought of anything yet. What do you guys suggest?

Friday: Similar to Monday and Wednesday

Saturday: Either 4 mi tempo or longer distance track workout

Sunday: 10 mi very easy

And for the 600 time trial, if it give it my all, what kind of indicator will that be?

And thank you to everyone for the responses!

Way out of shape wrote:

So if my aerobic fitness is weak, what is it that I can do to improve it?

I'm not a fan of going out on runs

And for the 600 time trial, if it give it my all, what kind of indicator will that be?

There's no magic bullet - you just need to run more miles. Put in the time and effort, reap the rewards.

For a solo 600 TT, I personally find it to be pretty good indicator of race pace but it may not work for all.

crete wrote:

There's no magic bullet - you just need to run more miles. Put in the time and effort, reap the rewards.

For a solo 600 TT, I personally find it to be pretty good indicator of race pace but it may not work for all.

Ya I realize that I just have to give it time, and I am completely okay with that. I was just wondering what are some 800 workouts that I should be doing at this point in the year?

Thanks for the advice and predictions, I ended up with a 1:57-1:58. I was incredibly surprised I could pull that off.