3 sets of 8x200) with 45 sec recovery & 2 min between sets. Lifted yesterday so legs & upper body felt heavy. Averaged 33-35 with a few 32 in all sets. Second set was a grind. Lactic acid made it tough but managed to close the last set in low 30s and a 28. Felt smooth overall. What can I expect in the 1500, 800, 1000? I've been doing a lot of endurance work so this was the first workout with this kind of turnover.
Predicting off 200s is tough, but 1500 is probably going to be around 4:20. 800 2:10 or so right now, but with potential to improve a lot once you start doing real speed work.
Who does 3 sets of 8x200? Horrible workout.
helpful advice wrote:
Predicting off 200s is tough, but 1500 is probably going to be around 4:20. 800 2:10 or so right now, but with potential to improve a lot once you start doing real speed work.
I've also done a fartlek consisting of 1x4, 2x3, 3x2, 4x1min averaging 5:30 & running 4:20-40 pace on the 2/1 min. I've split 1:30 for 600m at a comers meet as a workout as well as a 2:12 that felt easy. PB of 2:06 & 54
nor jamin wrote:
Who does 3 sets of 8x200? Horrible workout.
Idiot
Ryun used to do 4x8x200 in High School and an awful lot of Igloi's world record setters would do similar sessions!
"Horrible workout"? An awful lot of the most effective sessions are pretty horrible at the time you do them; that's the whole point!
nor jamin wrote:
Who does 3 sets of 8x200? Horrible workout.
Not a huge fan either. First two gaps of an extra 75s is not significant. This was basically 24x200, which is fine I guess except 16 or 20 would likely have accomplished the same goal.
I was taught to do anaerobic endurance before anaerobic capacity workouts. Seems like a good workout to me.
I agree with helpful advice but your 800 might be a bit faster and mile a bit slower.
Coach wrote:
I was taught to do anaerobic endurance before anaerobic capacity workouts. Seems like a good workout to me.
I agree with helpful advice but your 800 might be a bit faster and mile a bit slower.
My main goal is to run low 2 this month & break 2 in March then so on.. My 800 PB is far superior from my mile PB which I'm baf about so i've really taken endurance workouts serious.
Where in SD?
helpful advice wrote:
Predicting off 200s is tough, but 1500 is probably going to be around 4:20. 800 2:10 or so right now, but with potential to improve a lot once you start doing real speed work.
Worst prediction ever.
OP finished off a session of 24 200m reps with 7 low 30s and a 28.
It's a good session for putting a lot of junk in your legs early then making you deal with it while still running fast. 3 miles of fast running total, so it's solid volume (especially for the pace).
It is a terrible predictor, though. I've had kids that could do that workout but would struggle to break 4:55 for 1600 and kids that could do that and go sub 4:30 for 1600.
I don't really use that session anymore, though