10 x 300 off 50 sec rest

Yes, it seems as though you are ready to pr. I would think you will be closer to 4:10 though as this is most likely your first 1500 in quite some time.

1500m training wrote:

I recently ran a session of 10 x 300 with 50 seconds rest (shuffle 100m) averaging 49 secs. Which works out as 4:04/4:05 pace for 1500m. My pb is 4:14.8, anyone think Im in shape to challenge this in a race in 2 weeks?

What is your best for 300m / 400m?

I could do 8 of those in 45 same recs and my best for 300m was 42/3. Are you doing them in a group as I think of your 1500m pr you could do them a lot quicker? So I can't predict as off that session I would put you slower. You need to compare like for like session to when you did your pr

ukathleticscoach wrote:

1500m training wrote:

I recently ran a session of 10 x 300 with 50 seconds rest (shuffle 100m) averaging 49 secs. Which works out as 4:04/4:05 pace for 1500m. My pb is 4:14.8, anyone think Im in shape to challenge this in a race in 2 weeks?

What is your best for 300m / 400m?

I could do 8 of those in 45 same recs and my best for 300m was 42/3. Are you doing them in a group as I think of your 1500m pr you could do them a lot quicker? So I can't predict as off that session I would put you slower. You need to compare like for like session to when you did your pr

nonsense. there is absolutely no way that anyone can do 10x300 at 300 race pace + 2 or 3 secs on roughly equal rest!!!

but i forget that ukathleticscoach blames running tights for ITBS so there's no limit to the crap he can post on here.

crete wrote:

ukathleticscoach wrote:

What is your best for 300m / 400m?

I could do 8 of those in 45 same recs and my best for 300m was 42/3. Are you doing them in a group as I think of your 1500m pr you could do them a lot quicker? So I can't predict as off that session I would put you slower. You need to compare like for like session to when you did your pr

nonsense. there is absolutely no way that anyone can do 10x300 at 300 race pace + 2 or 3 secs on roughly equal rest!!!

but i forget that ukathleticscoach blames running tights for ITBS so there's no limit to the crap he can post on here.

Well if you read it properly I said 8 although I actually averaged 44xx and 45xx on all of them. The rest was no more than 1 min we walked a little bit then jogged the rest. My best for 200m was 27 flat which is pretty slow so I'm not trying to impress anyone. You just have no idea what actual speed work is. The guys I trained with did them in 42/43, I want to another club and they were well under 40 - a girl flew past me.I repeat you have no idea what speed work is you are not supposed to coast it!

As for running tights they are supposed to support legs especially the tighter ones everyone wears. They are 100% not helping ITBS as I never saw near as many runners with this when I was running as now. If they were anything more than a fashion item they would out them in horses!

i am amazed you are a coach. 8x300 on 1m rest is not possible a few secs from all out 300 speed. you are either bullshitting completely or you have no clue what 300 ability you had. YOU don't know what speed work is, amigo.

ukathleticscoach wrote:

They are 100% not helping ITBS as I never saw near as many runners with this when I was running as now.

But what about GPS watches? Runners didn't have them in the old days and as you say they didn't get ITBS. Now, runners have them and get ITBS. So it is obviously the watches, right?

I have a magic stick that protects me from lion attacks. I have never been attacked by lions when i carry it.

i am amazed you are a coach. 8x300 on 1m rest is not possible a few secs from all out 300 speed. you are either bullshitting completely or you have no clue what 300 ability you had. YOU don't know what speed work is, amigo.[/quote]

To your other comment you don't wear a GPS watch on your legs maybe constricting the muscles with tights does not help it contrary to what is currently thought. Maybe it makes no difference but at best they are a fashion item

Back to the session. Right I never raced 300m, who does, but did 27 flat for 200m I couldn't break 13.5 for 100m with a gun pointed at me. Add 13.5 gives you 40.5 + at least 1.5 for slowing gives 42 at best

How is it not possible I did it. We did them every sodding week all season and 4 x 1000m as the other session, gradually getting the times down all year. Furthermore the guys I ran with did them in 42/43, my friend who led out had a a 53xx relay best. You don't know what the hell you are talking about. There is a big difference between having a 1 min recovery after 300m rather than 1km. Are you all out after 300m in an 800m race? The other thing to factor in was that I was a 5 / 10km runner you would expect to recover faster and run closer differentials than an 800m runner.

You should be able to do 10 x 400m with 1 min rec at 1500m pace and there is is a big difference in doing 400's and 300's

ukathleticscoach wrote:

i am amazed you are a coach. 8x300 on 1m rest is not possible a few secs from all out 300 speed. you are either bullshitting completely or you have no clue what 300 ability you had. YOU don't know what speed work is, amigo.

To your other comment you don't wear a GPS watch on your legs maybe constricting the muscles with tights does not help it contrary to what is currently thought. Maybe it makes no difference but at best they are a fashion item

Back to the session. Right I never raced 300m, who does, but did 27 flat for 200m I couldn't break 13.5 for 100m with a gun pointed at me. Add 13.5 gives you 40.5 + at least 1.5 for slowing gives 42 at best

How is it not possible I did it. We did them every sodding week all season and 4 x 1000m as the other session, gradually getting the times down all year. Furthermore the guys I ran with did them in 42/43, my friend who led out had a a 53xx relay best. You don't know what the hell you are talking about. There is a big difference between having a 1 min recovery after 300m rather than 1km. Are you all out after 300m in an 800m race? The other thing to factor in was that I was a 5 / 10km runner you would expect to recover faster and run closer differentials than an 800m runner.

You should be able to do 10 x 400m with 1 min rec at 1500m pace and there is is a big difference in doing 400's and 300's[/quote]

Well, I guess you are just the awsomest runner on earth, then.

The rest of the world, when doing 10x300 on 1m rest is going to be able to run them between 800 and 1500 pace. Closer to 1500 pace in reality. Considering 5-6x300 at 800 pace on about 2m rest is considered a difficult lactic buffering workout, it is inconceivable that you could double the volume and shorten the rest and maintain anything like 800 pace.

Nice work. My 1500 crew would run 8-10x300 at 1500 pace with 100m jog starting every 90 seconds. These guys were around 4:00 for 1500 and would run 48s on these with 42 second 100m jog rest.

somecoach123 wrote:

Nice work. My 1500 crew would run 8-10x300 at 1500 pace with 100m jog starting every 90 seconds. These guys were around 4:00 for 1500 and would run 48s on these with 42 second 100m jog rest.

Exactly!

\'Well, I guess you are just the awsomest runner on earth, then.\'

I just pointed out that I did this session with another group and they all beat me including a girl!

The rest of the world, when doing 10x300 on 1m rest is going to be able to run them between 800 and 1500 pace. Closer to 1500 pace in reality\'

I see you are still struggling with counting I did 8. Closer to 1500m pace - for the last time the predictor is 10 x 400m with 1 min recovery. Jast as there is a big difference between 200m and 300m reps so to is there a big difference to 400m reps you don;t hit the lactic until that extra 100m allowing you to do a lot more at decent speed.

\'Considering 5-6x300 at 800 pace on about 2m rest is considered a difficult lactic buffering workout, it is inconceivable that you could double the volume and shorten the rest and maintain anything like 800 pace.\'

How is 8 double 5 or 6. The only weak point is the recovery as it was not timed but we really did not hang around. We walked about a third and jogged the rest and as the season progressed the recoveries were coming down. Sadly I was doing this session at faster than my 800m pace! That was my weakness as my training partners would finish further ahead of me in the 800m than over the 300\'s extrapolating the extra distance.

I as I said the best I averaged was all in 44xx or 45xx. If I had 5 mins recovery I still would have never managed faster than a 43 average as I didn\'t have the speed but if you really work at you speed endurance you will surpised by how much you bring your times down. Perhaps I was being too much of a workout warrior but don\'t say I didn\'t do them or that my training partners didn\'t do them - they were beating me as well how is that saying I\'m awesome!

I did however manage a 4 second conversion from 400m to 800m and the 800m was run on a windy day. This is what people on here don\'t understand speedwork is not a bit of sharpening after mileage, its something you work on all year round. I was 22 as well a junior will need more recovery.There is a technique in running 300\'s and you have to really attack them. The mistake we made on the 1000m reps was having too much recovery, we either did them with a full lap recovery (it was on a 1km maked cycle course) or a 3rd of the distance. Now when I coach I do shorter recoveries on longer reps but its hard work convincing senior long distance runners to do real speed work.