2 x (4x300) workout

With 8 reps It should be mile pace. Just a bit easier than 400s with the same rest.

Well those speeds were at a sub 6 mile and I’m not sure I could break 6 right now. Got told to do this workout over weekend but it seems too easy for mile pace but too hard for 800 pace.

Just measured the course on map my run, turns out it was 0.31km long (run was in a straight line so there were no curves to overestimate the distance) ... ummm... so maybe that’s why I found the paces hard to hit.

66 avg seems about right for your fitness level.

I feel like it would have almost been easier to do a time trial, my coach has us doing one very hard workout a week like this and five days of running easy with strides at mile pace, then an off day. For me this is five miles at 8:30-9:15 pace with some 100m reps after the run, maybe 5 or 6 of them at 18-19 seconds each. Nothing too stressful.

Since I am the repeat guru....the workout at 800 pace would be sets of 3x300 with 2 or 3 minutes break. 1 minute break is not enough.

The goal is to run at a certain velocity to make it stronger. Running the first 200 of a 300 fast and then dying the last 100 doesnt do anything for you.

300's are awesome (way better for a 800 runner then 400's) at a fast pace.

Do 2x3x300. If you arent hitting the paces at the 100, 200 and finish then maybe drop to 200's to finish workout.

THe goal is to make your nuero system complete the distances.

Thanks for advice. This is the first time I have ever done this workout so the first set was just trying to find my pace which was why it was a bit shaky, on the course I ran - I could have averaged 66 throughout.

I always try and average the same pace throughout the entire rep, I am confident that the only time I wasn’t running at 2:50/800 pace (give or take a couple of secs) was on the first and fourth rep of the first set, I died a bit on that set because I did the first rep too fast. 63 sec per 310m is 2:42 pace so slightly fast for me. I am surprised at how much a mere 8 seconds matter in an 800m, I ran the 5k last year before this and have only been training 800/1600 for the last half a year, when I first started training I was surprised how much (over/under)estimating the pace by just a couple of second or two could matter in shorter workouts.

You say this workout seems a bit hard on 1 minute rest and that it would be better with less - so do you tgink my coach is overworking us a bit or that I am under performing in races? I feel like I could have maybe hauled myself through another set (or at least 1-2 more reps) in the workout but my form would have broken down and I wouldn’t like to risk any injury.