Strength based 800m runner here. What shape am I based off the 10x200m workout? Rest was 90s standing rest and I averaged 29s. Slowest one in 30 and fastest one in 26s.
Goals are to run sub 1:57 and place at States.
Strength based 800m runner here. What shape am I based off the 10x200m workout? Rest was 90s standing rest and I averaged 29s. Slowest one in 30 and fastest one in 26s.
Goals are to run sub 1:57 and place at States.
get your 400m PR lower and racing the right field should do it.
This workout is just a starting point. 200's are a poor indication of 800m times.
This is a good start as you are working at goal pace, however you need to increase the length of the reps while trying to maintain pace.
10X200 w/90 rest you need. So 2K worth of total volume.
10X200@ 29's 6-7X300m @44 (2min rest) > 4X400m 58. - 4-5 min rest. (this is the minimum workout that should be done for racing 800m) Advanced would be moving to 3X500. then 2X600m This is peak stuff.
However you want to do each of these workouts 2-3 times before moving on to the next.
While moving up the reps to 400's (possible further) you could break down your 200's into pairs with very short rest.
3 sets of 3X200m (30-45 seconds between each) with 6 min between sets . Obviously the isn't a starting point, and would only try moving in this direction once 300's have been done 2 times. But starting with like 4 sets of 2X200m 30 sec rest, 4 min between sets then evolving it into 3x3x200m. This will help be able to extend that pace out to the longer reps like 500's & 600's.
You are on the right track just keep evolving the workouts.
Is your 400m PB closer to 51 or 54? Can you TT 8000m on track alone, no pacer, sub-29 minutes?
I’m shooting for somewhere in the range of 1:55-1:57 this season as well.
I found this workout can predict my 800s within 2 seconds consistently (I am a little more speed oriented, can crush a 10x200 workout with an average of 26.5ish but I celebrate if I can run more than two 800 reps in under 2:30)
But last year I called these “Sub 2 Drills” and it’s something me and my coach developed as kind of a race predictor/tune-up
1st. 300 300 200
2nd. 400 200 200
3rd. 400 400
You get 45 seconds to a minutes rest between reps, and a 5 minute rest between sets. Each sets total time should be equal to your goal 800m, but pacing doesn’t need to be consistent. Sometimes I’d go 60/30/30 and sometimes I’d go 70/25/25. Whatever you can average the three sets out to is a good predictor of fitness. It’s not too strenuously until the end and I think you should try it out!