First rep was easy, last rep was the most evil thing I’ve ever experienced. ? Has anyone else done this workout and is it much of a predictor?
First rep was easy, last rep was the most evil thing I’ve ever experienced. ? Has anyone else done this workout and is it much of a predictor?
Best way to predictor you current 800 shape is to run 800 all out.
And the best way to add volume while there are no races is work out ;)
Slow and not proud wrote:
First rep was easy, last rep was the most evil thing I’ve ever experienced. ? Has anyone else done this workout and is it much of a predictor?
i can not imagine anything else than this workout to be tough and a real predictor. you are running a volume of 1500m at race pace with 3:45min rest in total between your 250m runs, and 45sec rest is not much.
another famous predictor workout: 5x300m with 90s. same volume with 45sec less rest in total. i think you can calculate the average time of your 250m runs and this will be pretty close to the time you need during a race.
i have read about 2 sets of 4x200m/20sec at 800m pace with full recovery between the sets, but this is way harder than a race and i don't see any sense in burnout workouts that undermine sense of training and buildup. therefore forget posts like "run 800m and see what happens".
personally speaking i think even 8x200m/1min rest at true goal 800m race pace is hard enough and a pretty good but not the most accurate predictor.
Very hard workout with that rest
Yeah, I planned this workout because I only had 15 minutes to get a run before work because it was short and my street is exactly 250m long (super convenient). I thought it was just gonna be an average workout but OH NO, by the 3rd/4th rep I was hanging out of my ASS. I just kinda wanted confirmation that I wasn’t being a giant p*ssy. So say I ran each rep in XX seconds, would that be a good guess that I could hold XX pace in a race?
oh boy, i can't believe that i have written this. again. 6x250m/45sec rest is way harder than 5x300m/90sec rest. 5x300m/90sec rest means that you get 6min of rest during the workout. in comparison: 3:45min of rest during your workout (6x250m/45sec).
to answer your question: your workout is a real killer if done at true 800m pace and you can be sure to run a 800m race at the average speed of your workout.
i have to repeat that you will peak early with those workouts.
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