First 200 is easy @40sec pace then the second 200 is at 28-29 pace. That's what I averaged in this workout. 90 sec rest between reps & 5 between sets. Sounds easy but it wasn't.. not a total grind either. How helpful is this workout? I wanna break 4:20 in the 1500 & 2:05 in the 800m
majorkey wrote:
First 200 is easy @40sec pace then the second 200 is at 28-29 pace. That's what I averaged in this workout. 90 sec rest between reps & 5 between sets. Sounds easy but it wasn't.. not a total grind either. How helpful is this workout? I wanna break 4:20 in the 1500 & 2:05 in the 800m
Okay Majorkey let's see if we understand:
First 200 in 40 check.
second 200 in 28 check.
90 seconds between all reps
5 minute rest between all sets
It in no way relates to running the 1500 and certainly not a 2:05 800.
You should probably be doing some specific pace work for both events.
The above workout will not hurt you but I do not see it as a confidence booster.
Why do people like Jamin? wrote:
It in no way relates to running the 1500 and certainly not a 2:05 800.
Sure it does. He is essentially running those 400s at a little faster than his 1500m pace. The 200m in 28 will help his 400m speed which will help all of his times especially the 800m. If his 800m is 2:05, then those 200s in 28 are probably close to his 400m racepace.
reallydude wrote:
Why do people like Jamin? wrote:It in no way relates to running the 1500 and certainly not a 2:05 800.
Sure it does. He is essentially running those 400s at a little faster than his 1500m pace. The 200m in 28 will help his 400m speed which will help all of his times especially the 800m. If his 800m is 2:05, then those 200s in 28 are probably close to his 400m racepace.
I run the 400 in 54. I've done more workouts targeted for the 800 since we're reaching the peaking stage.
Great workout for working on your kick. I have used this workout but the first 200 was closer to mile pace. But also more rest was involved. Still a good workout. I would have athletes do the first 200m relaxed as in a little slower than mile pace then hammer the last 200 with 5min rest. Something i have used at the end of the season.
Yeah that was the purpose. I don't have a strong kick so hopefully this can help. Rest seems long but the workout really gets you tired so it's helpful.
If you run 54 in the 400 but slower than 2:05 in the 800, you need reps mile pace and tempo runs. Your speed is enough to run 1:58-2:00 in the 800, so you need more endurance.
3mi tempo @ 6:10 once a week
10x400 @ 70 with 70s rest
5x600 @ 1:45 with 2:00 rest
10x800 @ 2:45 with 1:30 rest
10mi long run under 1:15:00 once a week
Your times will drop at distance events. Case in point: I can only run 59.x in the 400, but I can run 1500 (converted) in 4:22. If you study the relationship between your times for different distances, you'll find that your pace per mile for various events increases linearly as the distance doubles. How much it increases depends on your distance training.
I was training like a distance runner from XC through winter & spring speed endurance. I was doing fartleks of 1x4 2x3 3x2 4x1min averaging 5:30-50 or longer ones at 5:50-6:00 pace. 400s at 75-70 with 45 sec rest, Circuit training with mile reps at 5:15-10, 2000 @ 5k, 1k @3:10, i've ran 41 300 at the end of 19.5-20 150 & 1:15 500, 200s at 25-26-27, I haven't ran the 800 fresh but i've improved my 1500 time. I also never split under 60 for first lap