6X800 in average of 2:31

Yes. But, if it were me I know I wouldn't be able to - there's something about being way better the second race after a long road back, even if that second race is really soon after the first.

So you would say this workout indicates being able to run around 9:20?? I just don't know because back when I was racing competitively, I would do my 800's in 2:15 or better and I ran 8:25.

i did the same thing before

take the average and find a 2mile time by multiplying it by 4. worked for me -ran really close

There is a guy on our team that always runs like 2:30's and he just ran 9:14 last week.

MAybe it does. I would say that with a minute rest the average over the six - then multiplied by 4 - turns out to be about a 2 mile time.

Typically I will do the 6 x 800 with 60 seconds rest workout as a predictor for a 5K. The average of the six plus 4 or 5 seconds is what I will expect to average for a 5K. If I am really edging it out, I will cut the rest to 45 seconds

If you are looking to do 9:20 for 3K (about a 10 min 2mile) I would also think that you should be able to break 4:40 in the mile (again - 70 seconds a quarter for that distance ... double the distance and add 4 or 5 seconds a quarter to 75 ...). To demo a 4:40, I think you should be able to average 10 x 400 with 1 minute rest at mile race pace (this is less of a predictor than the 8's however).

Good luck

Would you guys say that I will definately be able to break 9:30.....that was my initial goal, but the workout went a little better than I thought so I was hoping for 9:20.

Just get on with racing!!! There is no point in getting all worked up this week about whether your in 9.10, 9.20, 9.30 shape or whatever. Your wasting precious energy. Just get into the race and see how it unfolds and stick to your target...best of luck!!

I think you're capable of a sub 9, based on what I've seen. Since you don't know where you're at, don't be surprised if you do better than expected. Don't hold back--1 year off isn't much drain on an 8:30 3ker.

Go out in 5. Then go for it. Worst case you will run 10 flat for 3K if you blow up.

If you have done a lot of running in the past and have some good aerobic background prior you should be able to do 9:25. I did basically the same workout but with 2 minutes rest and was able to gut out a 15:40 5k. Hurt like hell though.

If you are younger and more of a middle distance runner it might be a little slower.

I had two guys do this workout last week 6 times 800 with 3 minutes rest. 2:30-2:30-2:29-2:28-2:28-2:24. One guy had to finish with 600s after 4 becase he started dying and running 2:40.

They went 9:25 and 9:27 in the 3000 this weekend.

I did 8x800 within a week of running 15:44 for 5k. I averaged 2:30 dead on, and took 2:30 rest each time.

For what it's worth.

We used to do 6X800 in high school in 2:30 with different results for the different runners in that group.

One guy was a 1:57 800 guy and did this 800 workout as an easier day. Another guy did the 1600 in 4:25 but couldn't break 10:08 for 3200. I didn't quite get down to 4:25 in the 1600 but easily broke 10:00 for the 3200.

Seeing how you have run 8:15 for 3000 before, I might have to change my opinion and say that you have a very good chance an breaking 9:20.

I'd go for the original goal of 9:30 and if you do better than that, then it's icing and you go from there.

Question: Where does a 9:20 3K guy find a race? Seriously - no slam intended.

Flagpole, many college open meets have plenty of available 3000 races for unnattached guys. The University of Findley, Bowling Green, and Kent State will have a heat that 9:20 would place in the top 10.

Thinking of lacing them up?