I ran 4 x800 on a uphill road the other day and ran 2:16 2:18 2:17 2:06 with a 3 min break between each. Am I in shape to break 2 indoors? Help me out. Last year ran this workout and averaged about 2:26. Have a meet in 2 weeks.
Outdoor PRs last year
800-1:59
400-51
1600-4:45
Felt like my mile endurance is 10x better than last year.
2 weeks ago ran a 3x400 with a min break workout and averaged 59.
If you can end a 4x800 uphill workout with a 2:06, then I would say you are definitely ready for sub 2:00. The real question should be how far under can you go. My guess is 1:56 or 1:57.
That would be awesome..any advice on workouts to do in the next 2 weeks for the meet? Or any advice?
1:56-8
heres a workout I did before a solo 1:55 (60, 55
400m splits in order, probably could have done a 1:53ish with proper pacing and competition)
1600- 4:35
4min rest
800: 2:01
2 min rest
400: 56
1 min rest
200: 25
15 min jog, repeat workout, here were the second set, 4:30, 2:03, 56, 25
Very tough but it helps with the endurance and speed aspects of the 8 in the same workout
that workout could tire you out, try a 2-3x600,200,200
Are u in HS? Whats your mileage?
d-1 breakout wrote:
heres a workout I did before a solo 1:55 (60, 55
400m splits in order, probably could have done a 1:53ish with proper pacing and competition)
1600- 4:35
4min rest
800: 2:01
2 min rest
400: 56
1 min rest
200: 25
15 min jog, repeat workout, here were the second set, 4:30, 2:03, 56, 25
Very tough but it helps with the endurance and speed aspects of the 8 in the same workout
If you did this workout with one rep. and ran 1:55, I would say you underperformed, but the fact that you did 2 reps. and STILL only ran 1:55? That's plain embarrassing.
Wow. What a dumb workout.
I ran dumb, I ran a 4:07 mile the next week.
D-1 breakout #2 - He did say it was a solo negative split (60/55), so he can go much faster than 1.55.
It is a workout that covers a range of energy systems with 1:1 w:r - 1600 (3k), 800 (1500), 400 (800), 200 (400). He should be able to run under 8.30, under 3.50, ~1.52, ~50. Not sure it was a "dumb" workout, but certainly a hard workout with a good deal of volume (6k, so average 2x4x750) if racing mainly 800's. Workouts in isolation (not knowing what preceded it, and not knowing where it plans to go in succeeding workouts) really only tells you so much anyway. This session is benefical for some athletes, maybe less so for others and is appropriate for a certain point in a training phase. There is definitely not a one-size fits all scenario when it comes to workouts anyway.
Do athletes never talk to their coaches? Why are there so many HS and College athletes posting workouts for direction? I get it for self-coached recreation runners, but otherwise it makes little sense to me.
Factors in play are goal pace and date pace, volumes change throughout the development and racing phases with this in mind. There are literally thousands of relatable workouts - it is how they are put together in sequence and individualized that really matters.
Well I did the workout my first week back from 2 weeks off due to an injury I received in basketball.(I quit after that) Right now I just run about 40 miles a week. Mostly quality stuff though. A lot of weight room and drills added in the mix.
I just really need a good showing in 2 weeks to interest some local d1 schools I've been talking to. I'm a senior
bump
If you are not a troll...let me say this. I would be less concerned about what you are about to run int he 800. I'm surprised your mile PR is only 4:45. You are def ready to break 2 again. However, put some effort in a competitive mile. I say you run low 430's
Its been a year since I've ran it and only ran it 3 times. Last year at this time I ran the same workout and averaged 2:26 or so. I ran a 3x400 workout and averaged 59 with only a min recovery and I never would of thought I could do that last year