Hello!
I am running the 4x8 this weekend at the state meet, and I was wondering what you guys think I can actually run the 800 in.
I am in ~4:55 mile shape, and I ran a 2:16 last week with a slight fever (I also had a lot left in the final 100, ran too slow for the first lap). My two mile time from cross country is 11:05. My 400 time is a high 55.
I did a workout today which was a 2 mile at medium pace, 400 at controlled pace, 300 all out, then 30 seconds all out, and finally 4x15 seconds all out.
Times:
400 - 59.5
-5 minute recovery with jogging-
300 - 44.5
-200 jog-
30 seconds all out - 28 at the 200 (finished at around 215m)
-30 second rest-
4x15 seconds all out with 15 second rest - ran over 400m
Is it possible for a rough prediction?
Thanks for reading! I appreciate it!