800m indicator workouts

2:15

2:07-2:12

Personally I can't imagine ever running 9 200m reps with 30s recovery at 27.2 for each rep. Starting from a standstill and hitting goal 800m pace is difficult.

I used to do sessions of 2x4x200m with 30s rest at 800m pace. The session you described sounds more of a challenge than training.

The fact you slowed to a 34 after starting on 31s shows this session is not good for 800m pace.

It was meant to be more of a challenge than training. You would have to be insane to regularly train like that. It was meant to be an indicator workout. I've heard about the 2x4x200m with 30s rest @ 800m pace, but have never tried that one myself. The purpose of this session wasn't to exemplify good training philosophy but rather to get an idea of where my fitness is currently. In hindsight, there are better ways to get that idea, but it is what I have to work with at the moment.

I've heard 2:15 and 2:07-2:12 as best guesses. Remember these are 30s rests and I am an endurance based runner with generally poor speed. Any other estimations are welcome. If you would like more information please request it, I can provide it if it helps you make a better guess. This is off ~30 mpw as well. My schedule of late hasn't allowed for much more than that unfortunately.

2:03. You're on the road to a sub-2. Stay hungry my friend!

Thanks for the opinion and the encouragement! I would love to hit a sub-2. Sub-2 is a little out of range for the time being, but your estimate of my current fitness has been noted. Thanks a bunch! Best of luck in your goals, whatever they may be :) All opinions still welcome

If you want to see where your fitness is then from experience I'd say it is best to race.

For sure, racing is always the best way to determine fitness, but I think it's also healthy to get a good idea of what pace you want to go out at from workouts so you don't smoke yourself or waste time in the first lap by going too slow.

Mystery Runner wrote:

For sure, racing is always the best way to determine fitness, but I think it's also healthy to get a good idea of what pace you want to go out at from workouts so you don't smoke yourself or waste time in the first lap by going too slow.

Maybe, but the fact that this session has left you unsure of your fitness means it's not the best way to determine your fitness. There is a whole range of answers on here and you have no idea what shape you are in.

If you race, one you get race experience and two you get a strong estimation of the shape you are in. If you finish and feel you could have gone faster then you can go faster next time.

Just train to race, then race. You gain little from racing in training.

You definitely make a solid point, metric miler. This whole racing thing sure is a learning process isn't it :) I agree with you on the basis of the fact that the estimations on here are basically a huge range from 2:03-2:15 and I don't really know where in there I would fall.

Further estimations are still of course welcome if anyone wants to add their $.02 on what I can handle over 800m, but point taken "metric miler". I'll definitely take that piece of advice in the future.

Mystery Runner wrote:

You definitely make a solid point, metric miler. This whole racing thing sure is a learning process isn't it :) I agree with you on the basis of the fact that the estimations on here are basically a huge range from 2:03-2:15 and I don't really know where in there I would fall.

Further estimations are still of course welcome if anyone wants to add their $.02 on what I can handle over 800m, but point taken "metric miler". I'll definitely take that piece of advice in the future.

I'm simply passing on some wisdom I learned from my own training. I always regretted not racing enough and getting injured in training from running too hard.

The more you race the better you get at executing a race and running a nice new PB. You'll always feel unsatisfied with a season if you race too little.

Tough session anyway, has it's own merits. Good luck with your next race.

Thanks again! I appreciate it! Best of luck in any upcoming races you may have :)

Shoot for 2:06 BTW.

Will do, all considered, 2:06 is pretty much spot on in the center of the range I would like to be in.

It looks like 32.5 is your pace. That puts you at 2:10.

That workout is tough. I do 30 seconds rest for my mile pace workouts and stop at 10. At mile pace it is not a hard workout.

I'm also in the same boat as you in that track meets are hard to find. 800 time trials are tough. I have found that if I can time trial a 600 solo, that that pace will be what I can run an 800 with competition.

run a 600 like this. 30 first 200, 31 second 200 and 31 third. 1:34 time

guesser wrote:

2:15

^this

At best.

4 x 400 on 4 mins rest is a better indicator.

This was one of my common workouts when i was trying to break 2:00 for 800. When all reps are run under 30 seconds (not average under 30 but each rep, even the third of each set!) is under 30 then you can break 2:00.

It's basically training for the agony of the last 3001 As a youngster you need the confidence to realise that even though it is hurting a hell of a lot you don't have to slow down appreciably, that you can maintain the pace, albeit with great difficulty.