Can someone recommend a good 800 predictor workout for 400/800 gal using 200s and-or 300s.
thank you!
200s are too short to really predict. Some people can really crank them in practice and not have enough strength to bring it home in the 800.
Something like 5x300 w/ 2-3 min rest is a decent predictor workout. Or 3x400.
Agreed. "Strength" type runners for the 800 (think 1500 / 3000) 'underperform' (think have slower splits) compared to a 400 type runner in repeat 200s. We had a mile / 3000 runner and a couple of 4/8 runners train together occasionally with 200s, and the miler would run 8x200 in 28 to run 1:51, while the speed base runners could barely hit 1:56 (but ran sub 49 in the 400)
It's not perfect, but 2 x (3 x 300) w/ 75-90s mins between reps and 4-5 minutes between sets. The accuracy of it as a predictor varies depending on the type and training experience of the runner, but that's a pretty good one.
It's not perfect, but 2 x (3 x 300) w/ 75-90s mins between reps and 4-5 minutes between sets. The accuracy of it as a predictor varies depending on the type and training experience of the runner, but that's a pretty good one.
So you’re telling me you know sub 1:50 runners who can do that at race pace
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Tell us more. I may recommend a more challenging ...
Can someone recommend a good 800 predictor workout for 400/800 gal using 200s and-or 300s.
thank you!
5x300m @800m pace or even a bit faster will really show you where you are at. Regardless of what the rest is you’ll have a good feeling of what is and isn’t doable, some 400/800 types will take 5-6 minutes rest but split 3+ seconds per 300m faster than race pace (for example, if your goal is to run 2:00, you are looking for 41-42 splits), or you can do 2-3 minutes at opening 400m race pace (for example, if your goal is to run 2:00 you’d be running 43.high to 45.0) , if you can do either of these without falling apart and the first 2-3 reps feel fairly comfortable even, you are in a good place to strike at your goal in a race.