My coach is set on this workout that he had our varsity do this last monday. He claims that if you can run your 1600m pace in this workout, you can run that pace in a race. I was wondering what you guys thought:
I'll take my workout for example--3x800 at 1600m goal pace, then 3x200 all-out.
The intervals were 2:18, 2:18, 2:18. The 200's were in 27, 28, 27. There was three minutes rest between each of the intervals. What type of 1600 time does this predict?
Depending on how you did the recovery between 800's, I'd say maybe 4:30-4:35. The 200's suggest 55-58 second 400m speed, which lines up fairly well with a 68's for a mile.
Depends! Anywhere from 4:34-4:44. My guess, 4:38.5 Tinman
Pay attention! 4:36, now get back to the math homework because if you can't even add 2:18 and 2:18 then you might lose your eligibility from bad grades.
it is hard to predict what you can do since we don't know you, the other training you do, the effort that the workout took (and the rest between the 800s). Have faith in your coach if you believe in the training (this is a valid predictor) you'll succeed.
I did a workout in college that was pretty crazy...
1X2mile: 9:55
3 min rest
1X400meters: 65sec
2 min rest
1X1 mile: 4:50
2 min rest
1X400meters: 65sec.
3 min rest
1X2mile: 10:05
------------------------------
There was also one where we had to do 4X2 mile repeats(3min rest).
Don't remeber the times though. Some people were actually dropping.
My pr is 14:40 5k
That workout should not be that difficult for a 14:40 5k runner!
He doesn't say if the 14.40 PR is from the same time frame as the session he quoted.