Ran 2 sets of 6 x 200 with a 45 second recovery between reps and a 4 min walk recovery between sets. Averaged low 27's for both sets. Rough workout but didn't struggle to much. Does this give me any indication on what I can hit for 800 meters?
Ran 2 sets of 6 x 200 with a 45 second recovery between reps and a 4 min walk recovery between sets. Averaged low 27's for both sets. Rough workout but didn't struggle to much. Does this give me any indication on what I can hit for 800 meters?
1:57 on a great day. Probably more like 2:03
Cut out the 4 min walk, do 12 straight and your avg is a good indicator of the 800 pace you could run
Also ran 4x400 with a 4 min break and averaged 56 a week ago if that helps any
What's your 400 pr?
Based on the 4x400 I would say 1:55 on a great day
If the workout was that easy, you need to dial it up to 2x6x200@25. That workout would tell you a lot more in terms of fitness and what your potential goal time should be.
As a 400/800 runner the advice above is a mistake.
Every workout can predict your 800m though some workouts are more useful for predictors than others.
1x 200m 27 w 45 predicts
We know nothing about your aerobic capacity. What's your 5000 PR?
17:15, I can also hit 22.5 for a 200. Haven't ran an 800 or 400 in over a year though due to injuries but my PRs are 1:58 and 50.8. Also ran a 4x800 workout and averaged 2:12 with a 4 min break between each and ended my last one in 2:02. I ran that just 3 days ago. I've done 5 workouts in the last 6 days so I wasn't expecting to feel super good
Yea I'll still say 1:55 then. Your 5k doesn't matter either way, but based on 50.8 and a couple of your workouts 1:55 is about on.
4/8guy wrote:
Also ran 4x400 with a 4 min break and averaged 56 a week ago if that helps any
That's a staple workout for the 800 and way more useful for predicting 800 performance. A painful workout, but necessary. What were the times for each rep? Ie were you pretty consistent or did you start faster than 56 and slow down by the 4th? Also, what's your 400 PR?
If you could run all of them in 56 I think you would be sub 1:55
I actually went 58 57 56 54
2 years ago I ran 50.8 off of 23 high 200 speed, now I can run 22.5 for a 200 so i think it'd be in the 49 range
Bump
4/8guy wrote:
2 years ago I ran 50.8 off of 23 high 200 speed, now I can run 22.5 for a 200 so i think it'd be in the 49 range
you can run 1:50 this season
it's a shame this thread never took off..