800m prediction workout

I don't know? Why don't you race and find out?

Bc my next race is in two weeks..

No body can help me pls??

Probably not yet. You seem to have a decent base, there's nothing like racing to get sharp.

How long did your walks take you?

If they were under a minute or less maybe yes

1:56

Tony33 wrote:

Did a workout today after my first 800m indoor race in 1:59 last week.

2x(3x300) rest: 100m walk and 7min

1st 3x300: 39 - 41 - 43

2nd 3x300: 41 - 42 - 42

I have also do 8x200 in 26-27 and 500m test in 1:07

Can I break 1:53 on 800m?

I don't think a sub 1:53 is on the cards. Probably 1:55-7

Also what was your recovery on 8x200m? If they are standing start 200s and you had 90 seconds or less then definitely in the 1:52 region.

That 500 is pretty shifty I think posters here are underestimating you if you are telling the truth about this work.

I would put together a similar set of 300m reps off 30 seconds recovery back when I was running 1:50.

I'd do 3 sets with 30 seconds recovery in similar times to what you've posted.

It shows you would be comfortable going through 400m in 55seconds which sets you up nicely for 1:53

If your recoveries were in excess of 60s for the 300s then yeah I'd say 1:55.

Also what is your PB?

Thank you for your reply

the recovery were about 50/60sec

My PB outdoor last summer is 1:55

And what are the times required for this workouts for sub 1'53? :

- 3x500 5-7 min rest?

-600 400 200 5-7 min rest ?

Thanks!

Tony33 wrote:

Thank you for your reply

the recovery were about 50/60sec

My PB outdoor last summer is 1:55

And what are the times required for this workouts for sub 1'53? :

- 3x500 5-7 min rest?

-600 400 200 5-7 min rest ?

Thanks!

Perhaps for the 500s you want to be hitting around 70/71s from a standing start. It depends also if you are running with a pack or not. Totally alone then 70s will be difficult. This is a good session for pushing your lactic tolerance, I'd stick to 4/5 minute recoveries personally.

1:25/1:26, 56, 26.

I would add that this second session doesn't really indicate much it's just what I'd expect a 1:53 runner to be capable of. The 200 is too short to actually test you and the 600m is a bit long for a time trial especially solo with the knowledge that you have to run a 400m afterwards.

Basically what I'm saying is you could be way off from these times (1:27 600m) or way under (blast a 24s 200m) and that wouldn't mean you are in 1:55 or 1:50 shape respectively.

Also this second session doesn't achieve much. If you are able to race instead that is a far better option. The volume is too little.

Google “Kosmin Test”.

I have used this with pretty good success when I was a DIII coach.

Warm up

Strides, tec

1 x 600 meters at race pace

30 second rest

1 x 200 meters fast as you can go

Add the two times together

It is a very accurate predictor without running a full 800 in race conditions

You have a lot of leg speed and zero aerobic strength. Those workouts, along with good aerobic strength, would easily be sub-1:50, maybe even 1:46-1:47.

If you’re in college, you’ve consistently trained over the past year and you ran 1:55 last track season, you should be able to run 1:53 this year (maybe not in two weeks time though).

Aerobic strength isn’t an actual term, so carries no meaning. That said, nothing in these workouts portends sub 150 in the absence of 48 400 sport capability, and we lack workout data to ascertain or verify this capability.

OP yes you can run 1;52,+ especially if the 200 set was in racing flats. Thing is you are heading towards an early peak. Talk to your coach about periodizing after 2-3 races more.

Good luck

Tony33 wrote:

Thank you for your reply

the recovery were about 50/60sec

My PB outdoor last summer is 1:55

Thanks!

You are really close to a 1:53 right now.

If you can run your 200m workout like this, you will be ready.

8x200m @sub-26s w/ 60s rest

How is your endurance? If your pace collapses at the end, you might want to concentrate on that.

byteherder wrote:

Tony33 wrote:

Thank you for your reply

the recovery were about 50/60sec

My PB outdoor last summer is 1:55

Thanks!

You are really close to a 1:53 right now.

If you can run your 200m workout like this, you will be ready.

8x200m @sub-26s w/ 60s rest

How is your endurance? If your pace collapses at the end, you might want to concentrate on that.

I don't agree with this post at all.

I'd say if those are actually standing start (not rolling) properly timed reps then 8 in under 26 with 60s recovery indicates 1:50 at least. More like 1:48 to be honest.

Today I have done 2x300 rest 100m walk in 39sec + 400m rest 7min in 53sec + 200m rest 5min in 27sec

It's good ?

Tony33 wrote:

Thank you for your reply

the recovery were about 50/60sec

My PB outdoor last summer is 1:55

And what are the times required for this workouts for sub 1'53? :

- 3x500 5-7 min rest?

-600 400 200 5-7 min rest ?

Thanks!

You've definitely got the speed on those 300's to beat your pb

Tony33 wrote:

Today I have done 2x300 rest 100m walk in 39sec + 400m rest 7min in 53sec + 200m rest 5min in 27sec

It's good ?

It's a good session but you need to be doing a bit more volume this time of year.

I would do something similar to perhaps 6-8 x 300m with a few minutes rest.

You can bring in more speed later, it's only January. This kind of longer work will pay dividends later in the season.

ex-runner wrote:

Tony33 wrote:

Today I have done 2x300 rest 100m walk in 39sec + 400m rest 7min in 53sec + 200m rest 5min in 27sec

It's good ?

It's a good session but you need to be doing a bit more volume this time of year.

I would do something similar to perhaps 6-8 x 300m with a few minutes rest.

You can bring in more speed later, it's only January. This kind of longer work will pay dividends later in the season.

Agreed - you're heading for an early season peak followed by disappointment