8x200 with 200 jog between: 29.2, 28.6, 28.5, 29.0, 27.9, 27.6, 27.8, 27.3
I also have decent strength - 3 or 4 mile tempos in the 5:30-5:35 area.
8x200 with 200 jog between: 29.2, 28.6, 28.5, 29.0, 27.9, 27.6, 27.8, 27.3
I also have decent strength - 3 or 4 mile tempos in the 5:30-5:35 area.
1:54
Not quite ^^^^
It would depend on what type of runner you are and your 400 and 1500 PR's but 1:56-1:59 is likely.
1:57-8 ish, its hard to tell w/0 knowledge of PRs
Why not run the 1500? It seems like that event is the best fit for you based off the workout and the tempo. If you were in the 24s - 25s yeah dive into the 800 but 27s look to the 1500 and see what you got.
placebo wrote:
8x200 with 200 jog between: 29.2, 28.6, 28.5, 29.0, 27.9, 27.6, 27.8, 27.3
I also have decent strength - 3 or 4 mile tempos in the 5:30-5:35 area.
I agree with most previous posters. 1:56-1:58 seems about right. Also, most of my previous 800m friends could have easily done the 200's workout quite a bit faster, but they would've struggled with the 3-4 mile tempo, so maybe you should try the 1500/1600/mile.
You can break 2:00 but by how much depends a lot on your raw speed. I agree with trying the 1500, 5:30 tempo for an 800 guy isn't too bad.
Too much rest. Kenyans are fond of 8X200 with 30 seconds (not a 90 sec or longer jog) as a prediction workout.
3X4X200 with 30-45 sec/5-10 min projects 1-2 seconds/200 faster than race pace for most people. Longer workouts like 6X300 with 2 min or 3X400 with 4 min are more specific training and give a more accurate prediction.
coach d wrote:
Too much rest. Kenyans are fond of 8X200 with 30 seconds (not a 90 sec or longer jog) as a prediction workout.
3X4X200 with 30-45 sec/5-10 min projects 1-2 seconds/200 faster than race pace for most people. Longer workouts like 6X300 with 2 min or 3X400 with 4 min are more specific training and give a more accurate prediction.
I agree with this. It's hard to tell from that much rest.
I'd also suggest running 300s and 400s. They give you a better idea and will toughen you up better for 800s.
3 x 400 with 4 mins - I had an athlete do this but with 5 mins. He went 62-60-58 and then ran 2.03 in his main run for the season. So I think 3 x 400 with 4 mins rest will still project a second or two faster (per lap) than 800 speed.
I prefer these as predictors (and training):
- 2 or 3 sets of 3 x 300 on 1 min jog/walk recovery (ie jog/walk the remaining 100 of a track in 1 minute). About 5 mins rest between sets.
- better yet, 2 x 2 x 400, with 2 and 5 min rests. That is do 2 400s with 2 min standing recovery, have 5 mins of slow jog/walk, then do the 2 400s again. That is a tough session, great 800 work, and you will be able to run 800 at that speed or marginally (1 second per lap) faster. Same athlete did this averaging 62-high.
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