Predict 800m fitness from 2x(4-8-4) workout

And I felt really strong on all. The last 400 i went all out and was drained.

Only on the very first and last 400 were you running at pb mile pace. Not sure what the point of the workout was, certainly difficult to estimate mile time from this. You had plenty of rest between the reps, should have been closer to pb pace on most of them.

2:05/4:26

2:04-4:26

2:02 and 4:27

4:25

2:13. Run it and report back.

What is your average pacings for this workout throughout your career?

Also what type of mileages do you see per week, considering the fact the 800 is mostly aerobic.

Are you a workout warrior, in other words do you workout at a higher level than you race at?

2:01/4:28

In order to run under 2 minutes for 800m you need to at least run 8x200m in 28s or faster with a 200m jog in between.

Subway Surfers wrote:

In order to run under 2 minutes for 800m you need to at least run 8x200m in 28s or faster with a 200m jog in between.

It’s funny how wrong your are.

I can show you training logs of my 4 guys who broke 2:00 this indoor season, all of whom would struggle to finish that workout. So no, that is not a requirement. Unless the 200 jog is taking you well over 2;00 to do.

I'd say like 2:03 on a great day, but if you go out too fast 2:10-2:12 are still pretty good results. Try 61-63 and report results

Subway Surfers wrote:

In order to run under 2 minutes for 800m you need to at least run 8x200m in 28s or faster with a 200m jog in between.

I don’t think this is true.

That workout's not a great predictor of 800 meter performance. More of a miler workout, I'd say.

Something like 2 x (200, 400, 200 @ goal 800 pace/30 sec. rests), 15-20 min. easy jog rests between sets would be a better

predictor, and training stimulus, for the 800.

Op here.

Ran a 4:30 (solo with wind) and a 52.5 4x400m relay split