2x(4x300) 1600 and 800 race prediction

I think for 9th grade you’re doing really well.

Keep the attitude that you seem to have here.

Star wrote:

I think for 9th grade you’re doing really well.

Keep the attitude that you seem to have here.

Thanks really appreciate it!

You definitely have 2:10 in you based off that workout; either you can already if you race well, or it's a few races/weeks of training away. Keep at it young man. The 4:50 is definitely doable if you can run 2:10, but you'll definitely have to keep working on specific endurance and keep the mileage respectable for that. Most high schoolers running 2:10 I find barely crack 5:00; it's not universal but it is pretty common

fagsfd wrote:

You definitely have 2:10 in you based off that workout; either you can already if you race well, or it's a few races/weeks of training away. Keep at it young man. The 4:50 is definitely doable if you can run 2:10, but you'll definitely have to keep working on specific endurance and keep the mileage respectable for that. Most high schoolers running 2:10 I find barely crack 5:00; it's not universal but it is pretty common

Thanks for responding kind of funny I though itd be easier to crack the mile which I do believe it will be because of my mileage, never knew I had a ton of speed so its nice to here 2:10 is possible. Anyone else?

fagsfd wrote:

You definitely have 2:10 in you based off that workout; either you can already if you race well, or it's a few races/weeks of training away. Keep at it young man. The 4:50 is definitely doable if you can run 2:10, but you'll definitely have to keep working on specific endurance and keep the mileage respectable for that. Most high schoolers running 2:10 I find barely crack 5:00; it's not universal but it is pretty common

I disagree. I think most kids who can run a 2:10 in the 800 can also run a sub 5:00 in the mile, as long as they have the mileage to go with the speed. Most of the top female highschoolers, who run 4:50-4:55, can not run a 2:10 in the 800.

Work out doesn't really predict too much. Too much rest in between for anything meaningful. At this point you're going to continue to improve based off of running everyday. I had a buddy in HS that had a similar XC time as you as a freshman. Ran 18:26. 400 was a bit faster at 56, but he finished the season with 4:51/2:07. Key to his success? Made it a goal to run 5-6 days a week as instructed by his coach. Develop your aerobic engine. At this point just keep doin what you're doing and you can end up reaching your goals.

Running Fax wrote:

Work out doesn't really predict too much. Too much rest in between for anything meaningful. At this point you're going to continue to improve based off of running everyday. I had a buddy in HS that had a similar XC time as you as a freshman. Ran 18:26. 400 was a bit faster at 56, but he finished the season with 4:51/2:07. Key to his success? Made it a goal to run 5-6 days a week as instructed by his coach. Develop your aerobic engine. At this point just keep doin what you're doing and you can end up reaching your goals.

Okay yeah I’ve been running 6-7 days a week and do my best to keep a long run and a tempo during my weeks, running 35 mpw during the season before during winter I hit 45 mpw at one point but I’m trying to still get good aerobic strength, appreciate the response

Lotscandoit wrote:

fagsfd wrote:

You definitely have 2:10 in you based off that workout; either you can already if you race well, or it's a few races/weeks of training away. Keep at it young man. The 4:50 is definitely doable if you can run 2:10, but you'll definitely have to keep working on specific endurance and keep the mileage respectable for that. Most high schoolers running 2:10 I find barely crack 5:00; it's not universal but it is pretty common

I disagree. I think most kids who can run a 2:10 in the 800 can also run a sub 5:00 in the mile, as long as they have the mileage to go with the speed. Most of the top female highschoolers, who run 4:50-4:55, can not run a 2:10 in the 800.

I don’t know as I haven’t done either but I believe that I’m more likely to break 5 sooner just based on how I feel, I think I’m more aerobically strong ,You never know though

I definitely think you can go 2:10 and sub 5, as long as you have the endurance to back up your speed. If you can run a 2:10, I’d think you could run around 4:50

Hoping to get faster wrote:

Our coach had us do 2 sets of 4 x 300’s and our rest was a 100 meter jog + 25-30 seconds

These were my splits:

How long were the rests. Do you mean the rests were 100m jogs in 25-30 seconds (7-8 min mile pace) OR you jogged for 100m THEN rested for 30 seconds?

Big difference there.. between a 30 second recovery and a 60 second(ish) recovery

Rez wrote:

Hoping to get faster wrote:

Our coach had us do 2 sets of 4 x 300’s and our rest was a 100 meter jog + 25-30 seconds

These were my splits:

How long were the rests. Do you mean the rests were 100m jogs in 25-30 seconds (7-8 min mile pace) OR you jogged for 100m THEN rested for 30 seconds?

Big difference there.. between a 30 second recovery and a 60 second(ish) recovery

We jogged 100 meters probably 8-8:30 pace then waited for rest of team to finish so probably an additional 20 seconds of moving and jumping and stuff at the end of each jog

How many miles did you average a week and for how many weeks during winter? Just giving the total of 350 is too vague to accurately assess how much work you put in

Worms of worms wrote:

How many miles did you average a week and for how many weeks during winter? Just giving the total of 350 is too vague to accurately assess how much work you put in

Averaged 38 -39 ish probably top week was 45

I ran in the 4:40s doing that workout, but 3x(4x300) w/100 jog between reps and 500 job between sets. 800 time was similar to yours. I think for your age you are doing well. 4:50 might be a little ambitious. The volume of your workout might be a little bit light for 1600 and the rest a little bit too much for a prediction.

Ok, yeah I agree our rest was a little long, and yeah ik it’s basically impossible to predict mile from 300’s but I’ll ask around when we do 800’s or 1k’s , also yeah ik 4:50 will be tough but I’m really intent on getting there but if it doesn’t happen it won’t be the end of the world I’m happy where I am and going

Just would like to share an update ran 5:01 and felt good, im now going for sub 4:50

Good job. 4:50 will come soon.