I just did 10x800 with 1:45 rest. I took about 3:00 rest after #5.
2:37, 2:38, 2:37, 2:36, 2:37, 2:36, 2:38, 2:36, 2:35, 2:25.
The last one was rough, but I got into a bit of a battle with a teammate. The workout was very difficult, but I made sure not to lose form.
I’m guessing that I’m in about 16:20 shape on a flat course. The avg. pace for the 800s was 2:36, which comes out to 16:15 pace for 5k.
Thoughts?
bump
That recovery is too long. You could run that average on a race if you did 30"/45" recoveries. So i am guessing somewhere around 17'....
Good luck
Why double the rest after 5?
ukathleticscoach wrote:
Why double the rest after 5?
I was thinking it was like 2 sets?
It probably doesn’t seem like a hard workout but last time I did 8x800 in 2:41 avg. with 1:45 rest I ran 16:50. Since thenI have run 16:30, so with 2 extra 800s and at 5 seconds faster each I assumed that I’d run faster. I think you guys on here don’t race well, because I can’t think of another reason why you’d be able to do these crazy workouts and not run faster...
I don't know what the deal is with all the Letsrun posters criticising how much rest is taken. The point of rest is to be able to run at/faster than goal pace.
I did 6xk in 302 with 3 minutes rest just before running 1532 last year. I guess it is just a different type of workout.
I think you've got a chance at 1559 on a fast course. 10 800s is a lot!
15:50
Short rests are a lot better for prediction purposes. You're still right about the purpose of long rests.
By the way, you must be a great racer in order to run that time with such workout, unless you were fairly comfortable. It indicates 16 flat potential if ran flat out I reckon.
The rest was a a7-8 minute jog.
As for the race...i'm actually pretty solid when things get tough. It was paced perfectly (455/458) AND I had competition from 2-2.5 miles.
Again and again! Always this guessing and forcing the recovery between interval reps. Try the special individual rest down to 60 % of MHR or roughly 120 bpm......listen to your body and your heart!
16:10
i don't like to do things with that kind of rest. either do 1 min, 2 min, or 3 min and don't really alternate. 1:45 doesn't do the body much difference than 1:30 and it just feels like a dumb number. let's say you did 8x800 with the last 800 all-out at the end, totaling about 4 miles and you did it with 1 min rest and around 2:25-2:30 then you can say that you accurately can run about 2:30 pace for the 5k if you race well.