Does 12x200 with 1:30 rest on between intervals at 29-30 sec a piece indicate a 2:00 800m potential. If not that what time does it predict.
Does 12x200 with 1:30 rest on between intervals at 29-30 sec a piece indicate a 2:00 800m potential. If not that what time does it predict.
It definitely shows promise for a sub-2 performance, but the rests seem too long to tell for sure. How's your aerobic base?
If you want a predictor - do 500m (30-60sec recovery) 300m. There is also the Kosmin test - 2 x 60sec (3minute recovery), look it up, there is a chart relating total distance covered to predicted 800m performance. This could also be done as 2 x 400m (60sec recovery).
12 x 200m is a Repetition/Intervals workout. Your specific pace should be a reflection of racing (as Date pace/Goal pace) results, it is not about predicting race performance.
Uhh I would say it's pretty poor. I come from a sprint background ( 50.9 for 400m). I have about 20 miles per week. I can do a 3 mile tempo run at around 6:20 per mile.
Bump
Hyperleo7 wrote:
Uhh I would say it's pretty poor. I come from a sprint background ( 50.9 for 400m). I have about 20 miles per week. I can do a 3 mile tempo run at around 6:20 per mile.
The 50.9 and the 3 mile tempo and the 12x200 together bode well for a sub 2. If anything, I'd say you are aiming your sites too low. You could probably go out in 56 then still come back with a 62.
A few sessions of longer reps (500-600) at mile pace (or at least a reasonable estimate of mile pace, say 3-4 x 600 @ 1:39-1:42) would do you well. You'd want to take hefty recovery during this session, seeing how you are a 400 guy moving up, rather than a 1600 guy moving down. For a 1600 guy with sub 2 potential, the above workout would probably be very easy. For a 400 guy moving up, not so much.
Yes
1. As you're a sprint type of 800 runner, longer steady runs might not be the best way for you to get your aerobic endurance. Try something like 5 x 1km on the 5 mins (cruise intervals). Try to do them in 3:30 so you get 1:30 rest. Build up to 7 or 8 of them. Do them in a park or on a trail in your joggers, not at a track in spikes.
2. For race specific workouts, you need longer intervals. I recommend 3 x 400 on 3 mins rest, aiming on running fast but relaxed. Once you can do these averaging 60, you're ready to go sub-2. If you want, week 1 do 2 x 6 x 200 with 30 secs rest, then week 2 do 2 x 3 x 300 on 1 min rest, then week 3 the 400s.
As you have decent speed already, these are the two things I would recommend. Do each of these once a week for a month and your times should fall. 200s on 1:30 rest aren't a great predictor, esp for a sprint type of 800 runner.