I think this really depends on the person.
If I did that 400m session I would expect to run 1:50 or faster for sure.
However I could do that 300m session with ease when in 1:55 shape. The short rests are no problem for me.
Really difficult to call this.
You clearly struggle a lot with the lactic work so I would recommend running more sessions of reps with short recovery like your 300s. Increase the volume to 6-8 reps rather than 4.
I'll add to the pile: it's really difficult to tell. You definitely seem to be a better 400 than 800 guy. You had a long rest with these. As another said, you could just be a fit 400 guy, and you'll only run 1:56-1:58. Or, if 800 is your better distance now, then sub 1:55 should be possible.
I was a 1500 guy. My 400 PB was 54 (in HS, maybe I could have run 52 or so in College based on my 10x200 workouts). My 800 PB was 1:55 (again, probably could have run 1:53, but I only ran it 3-4 times in college in slower races). My 1500 PB was 3:48. If I ran 3x400 in 52-53 (with a 4 minute rest), then I'd predict a 1:50ish for myself.
I had teammates who did not beat me at 800, but could have run the workout you did (or come pretty close) with the 7 minute rest. I'm talking guys like you, who could run 50-51.x, but who had a 1:55-1:57 800 PB. They could get out fast, but could not hold it. A good miler almost always out sprints a 400/800 guy over the last 100-200 meters (he just might not be close enough to catch them:)
If you want to be elite or closer to it, you need to get faster, or move up in distance (and still get faster while also adding endurance).
Enter a friggin meet and find out what your time is in the 800m
MoBolt wrote:
I haven't run a mile (I'm a 400/800m runner)
Well then, you suck.
eocbes wrote:
If you want to be elite or closer to it, you need to get faster, or move up in distance (and still get faster while also adding endurance).
I agree. If the OP is serious about 800m then he needs to train on both sides of the distance, i.e. get both the 400 and mile as fast as possible. Seriously, with only 50 seconds at 400, most of the 800 benefits would come from the mile direction. I'm not saying to make drastic changes, but at least give similar importance to both 400 and mile. Know, and cherish what you run for the mile, the same as you do for 400 meters.
MoBolt wrote:
Ran them each in 52/53, 7 minute standing recovery. It was pretty hard, what do you think that'll give? Is 1:55 possible?
1:55 is very possible. Don't sweat it, just run a good race and the time will take care of itself. Avoid going out too fast the first 400.
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