What could I expect to run for a 3200m based on the workout.
8x500 with 2 minutes rest
1:24, 1:25,1:25,1:25,1:28,1:28,1:27,1:23
What could I expect to run for a 3200m based on the workout.
8x500 with 2 minutes rest
1:24, 1:25,1:25,1:25,1:28,1:28,1:27,1:23
You averaged 1:25.625 which is 68.5 pace per 400m. You did 8 which is 2 miles right there. 2 minutes rest is a lot though. No way at the moment you can put that pace together for 8 laps. I'm gonna say you can probably knock off 72's though. Maybe on a good day 71s? So anywhere 9:28 - 9:36.
I'll put my official prediction at mid 9:30s.
10:05
Yo bro wrote:
You averaged 1:25.625 which is 68.5 pace per 400m. You did 8 which is 2 miles right there. 2 minutes rest is a lot though. No way at the moment you can put that pace together for 8 laps. I'm gonna say you can probably knock off 72's though. Maybe on a good day 71s? So anywhere 9:28 - 9:36.
I'll put my official prediction at mid 9:30s.
Yea I've tried to talk to my coach about lowering recovery times but hus training philoshophy is to run each interval fast and get full
Do y'all believe I'm right or is my coach right?
You're both right. Depends what you're trying to get out of the workout. Faster repeats with longer recoveries is more of a pure speed workout. Slower repeats with shorter recoveries is speed endurance. The former I usually do in earlier stages of the training cycle, but not always. The latter I usually do as I get closer to a goal race. Generally.
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9:22
run fast get full wrote:
You're both right. Depends what you're trying to get out of the workout. Faster repeats with longer recoveries is more of a pure speed workout. Slower repeats with shorter recoveries is speed endurance. The former I usually do in earlier stages of the training cycle, but not always. The latter I usually do as I get closer to a goal race. Generally.
^This. If that workout felt too easy I think you could probably cut the rest to 90 seconds. As Run Fast said though, if you want to cut the rest to 60 seconds you should be running more like 75 pace. It's a different workout. As a predictor though I think you can definitely run sub 10:00
Today I ran a pretty tough workout
2x 1 mile at 5:09 5:16 1:30 recovery then 4x400 with 1:00 recovery 70,71,71,68
10:05 wrote:
10:05
this
3200 predictor wrote:
What could I expect to run for a 3200m based on the workout.
8x500 with 2 minutes rest
1:24, 1:25,1:25,1:25,1:28,1:28,1:27,1:23
that's a really good question. I love running 500, too.
best of luck in you race, I hope you PR, I have a feeling I will, too
Bump