I think predicting 2:03 off this is pretty ridiculous no offense. He’s not going to run almost the same pace as this workout in a race. It’s too little and too much rest to be close to race pace.
I just recently did 12 200’s with 2:00 rest in 27.5 average and ran 1:56, so 1.5 seconds per 200m slower, and I’d argue my workout was probably a bit more challenging. So about a 2-2.5 second slowdown from your average 200 here
On the other hand, I've done 6x200 off 1:00 rest at 800 pace (in old spikes) and that ended up being within 0.2 / 200 of my actual 800 time (28.1 to 1:53.6). Much more of a 3000 / 5000 runner though
I think predicting 2:03 off this is pretty ridiculous no offense. He’s not going to run almost the same pace as this workout in a race. It’s too little and too much rest to be close to race pace.
I just recently did 12 200’s with 2:00 rest in 27.5 average and ran 1:56, so 1.5 seconds per 200m slower, and I’d argue my workout was probably a bit more challenging. So about a 2-2.5 second slowdown from your average 200 here
You never ran a 1:56 and you never did 12 200s in 27.5 .
I think predicting 2:03 off this is pretty ridiculous no offense. He’s not going to run almost the same pace as this workout in a race. It’s too little and too much rest to be close to race pace.
I just recently did 12 200’s with 2:00 rest in 27.5 average and ran 1:56, so 1.5 seconds per 200m slower, and I’d argue my workout was probably a bit more challenging. So about a 2-2.5 second slowdown from your average 200 here
You never ran a 1:56 and you never did 12 200s in 27.5 .
It doesn't sound that odd. I ran 1:57.5 and could have gotten very close to that (probably mostly 28 and change, then going 27.xx, 26.xx for the last two.
I would have put the OPs session worth about 2:04.
I think predicting 2:03 off this is pretty ridiculous no offense. He’s not going to run almost the same pace as this workout in a race. It’s too little and too much rest to be close to race pace.
I just recently did 12 200’s with 2:00 rest in 27.5 average and ran 1:56, so 1.5 seconds per 200m slower, and I’d argue my workout was probably a bit more challenging. So about a 2-2.5 second slowdown from your average 200 here
You never ran a 1:56 and you never did 12 200s in 27.5 .
I would be willing to bet money he does not run anywhere near 2:00 and will enjoy rubbing it in your smug face when OP reports back.
OP, I hope you do well but don't listen to this guy. 2:00 isn't realistic based on 8 200s with a minute at 30 especially because it was all out. Perhaps the ~2:08 I was saying is on the conservative side of things and I do hope you run faster than that but I would not go out faster than ~61.
In the mean time... you have predictions ranging from 1:59 to 2:09. Pretty unhelpful LOL. Maybe split the difference and target 2:04
This is a good workout, but its purpose is not to indicate 800m race fitness.
After running 2:03 in HS, I took a year off then went to a D3 school. During the fall I did easy mileage, probably about just 25 mpw. Early indoor, I trained with the 55m/200m sprinters because the coach wanted me to do a "speed transition" and then Jan-Feb I was running indoor 400m 51 sec.
Based on other workouts I was doing, that spring I would have done OP's workout in about 27.0 - 27.5 avg. But that would not have indicated 1:48 - 1:50 fitness as I was actually in 2 flat shape due to very poor aerobic conditioning.
If it was a 1 minute rest, adding up the 4 slowest would be a pretty accurate prediction of 1:59. Given it was slightly longer, I'm going to say 2:00-2:02. The fact you stayed consistent is encouraging, but the fact you describe the last two as "brutal" and could only manage a 29.8 is not. I did very similar workouts in college (2x4x200 w/ 1 min and 5 min was a standard sharpening workout) and I would hit 27s consistently when I was in 1:51/3:49 shape, but I wouldn't have described them as brutal. 27.xx was more of a float, with a bit of lactic in the second set, but enough in the tank to probably close down with a 24-25 on the last rep if I chose to do so.
For me, this workout didn't really predict much about my season. Ran the same splits as you on this during preseason and I'm chilling at about 2:06 (granted I haven't focused on the 800 this year). I think it's entirely possible, especially if you're more of an 800 guy than I am, that you could run low 2s as others have suggested.
If it was a 1 minute rest, adding up the 4 slowest would be a pretty accurate prediction of 1:59. Given it was slightly longer, I'm going to say 2:00-2:02. The fact you stayed consistent is encouraging, but the fact you describe the last two as "brutal" and could only manage a 29.8 is not. I did very similar workouts in college (2x4x200 w/ 1 min and 5 min was a standard sharpening workout) and I would hit 27s consistently when I was in 1:51/3:49 shape, but I wouldn't have described them as brutal. 27.xx was more of a float, with a bit of lactic in the second set, but enough in the tank to probably close down with a 24-25 on the last rep if I chose to do so.
This is a good assessment. I’d probably guess closer to 2:04-2:06, since you described the last two as brutal. If I think through the sub-2 hs athletes I’ve coached, they would have thrown down something much faster than a 29.8 at the end of a workout, and they would not have been overly cooked when doing it. And when I think of my own sub 2 days, many moons ago, this would have been a maintenance session, not a brutal one.
But the only way to know for sure is to get out and race. Plenty of kids underperform their workouts. Others outperform them. 800 “simulator” workouts only simulate the burn of that second lap to a partial extent. You have to be in the crucible to get your answers.
Really hard to predict off of one workout. You might be in 1:59 shape, you might be in 2:10 shape. It depends on if you are coming at it from training like a distance runner moving down, a sprinter moving up or a pure 800 runner. You could be running 70mpw or 20mpw and that would make me feel very differently about what you are ready to run.
For what it's worth I did a very similar workout my senior year of HS on a and ran 2:00.21 two days later. I probably could have been under 2:00 if I had been a little smarter in my 3rd 200 (splits were roughly 30-30-27-33) Also this was solo in a dual meet on a windy day (headwind in the home straight). Within 3 weeks of that race I also ran 4:04 in the 1500, 26:00 for 8k XC and 9:18 for 3200 so I was coming at it from the strength side.
Good luck in your coming 800, I will put my over/under at 2:05.
Would guess sub-2:05. Would expect most people to do this workout faster than what they can race at. 300s/400s better for a predictor. I never trained for the 800 seriously but I've run 2:10 & wouldn't have been able to do this at the time. Everybody's different though.
I think predicting 2:03 off this is pretty ridiculous no offense. He’s not going to run almost the same pace as this workout in a race. It’s too little and too much rest to be close to race pace.
I just recently did 12 200’s with 2:00 rest in 27.5 average and ran 1:56, so 1.5 seconds per 200m slower, and I’d argue my workout was probably a bit more challenging. So about a 2-2.5 second slowdown from your average 200 here
You never ran a 1:56 and you never did 12 200s in 27.5 .