I’m not sure if this is a solid workout to predict the 800/1600 but we did it this morning, and you can say 3200 if you want as well.
4 x 1600(1min rest) + 4 x 200(200 jog rest)
Splits - 5:12,5:05,5:08,5:09-29,28,28,26
Effort - 7.5/10
Had around 10 mph winds on the back stretch for every single rep we did, and on the 200s it was a crosswind so it made things a little more difficult.
Help me homies!!
Also current PRs are 4:35,2:00,9:55
And I want to do a workout for the 800/1600 on Saturday, any suggestions?
sound like ur in shape to PR in the 1600 for sure. maybe 4:25ish? idk 800 that much tho
solid stuff bro
Not an expert, but I'd estimate a 9:40 - 9:45 3200?
That workout is something I would expect from a 4:10 miler, especially considering you say it wasn't that hard of an effort...either you are lying about the times, lying about the effort, or lying about your PRs. The only other possibility is that you are a huge p*ssy who should be running 4:10 but only runs 4:35 because he has no mental game.
OP here, recently did a workout that was supposed to be pretty all out to test some fitness, and this is what it was.
600 (4min) 400 (3min) 200
Splits - 1:30.0, 59.5, 28.1
Could this indicate sub 2 fitness for the 800? My district meet is this week and I would really like to go sub 2 here, hipefully around 1:57-1:58.
Was also completely solo with 7 mph winds pushing down the back stretch
Couple things. First of all, I am not inclined to believe your previous workouts based on this workout. They indicate completely different levels of fitness. The workout in your OP would indicate 1:55 fitness or better (honestly that's the kind of workout I'd expect a 1:52 guy to do as his normal workout). This other workout indicates around 2:00, maybe a little worse. A 1:57 guy should be able to do that 6-4-2 workout without going to the well.
Those are workouts I might have done when I was in 4:20 shape. I agree that the second workout indicates 2:00, more or less.