Workout!!!

[xcrunner211]

today we did a wrkout which was broken 800's. we did 3 sets. it was i mins jog for recovery between the 300's and from the 300 to the 200 it was 30 secs rest. first set i did 54 54 d set, 53 54 34, 3rs set was 51 48 31. BASED ON THIS WRKOUT WHAT DO U THINK I CAN RUN FOR THE 1600M 800M AND 3200M. WED IS BOROUGH CHAMPS.

[slowest kid on the team]

that post is illiterate (and you can't even describe a post as illiterate)

[xcrunner211]

wow so mean. all i ask is a simple question. why the vague response

[ARAGON FroBoy]

I made a forum for this stuff already man. But for what it's worth probably low 4:50s. My teammate runs faster workouts than that and hits 4:54.

[Sully 800]

If you run like you communicate, I doubt you will be able to finish.

[xcrunner211]

bump

[xcrunner211]

pls reply

[VoidSix]

I would say 2:15, 5:05.54, and 11:12.

[flukerun]

If you run like you communicate, I doubt you will be able to finish.

ROFL.

[trojanrunna]

wow so mean. all i ask is a simple question. why the vague response
because nobody understands your post. repost the workout and type coherently and people will be happy to help you.

[CaryacadrunnerXC]

today we did a wrkout which was broken 800's. we did 3 sets. it was i mins jog for recovery between the 300's and from the 300 to the 200 it was 30 secs rest. first set i did 54 54 d set, 53 54 34, 3rs set was 51 48 31. BASED ON THIS WRKOUT WHAT DO U THINK I CAN RUN FOR THE 1600M 800M AND 3200M. WED IS BOROUGH CHAMPS.

from looking at it I think I understand what your workout actually was. so I would say that for the 1600 you could run something like a 5:03-5:10 depending on how well you run the race. In the 800 you could do something like a 2:18+. I was doing times on a similar workout (3 sets of 3x300 w/100m recovery inbetween reps, and w/a bit less than full recovery inbetween sets) for my 300s around 48-50 and I've done a 5:02 and a 2:17 (neither I had anybody close to me, I hate running in middle school) so with decent competition around your fitness I see no reason why you should not be able to hit those times I posted.

[runneronfire]

2:15, 4:55, 10:31

[xcrunner211]

I Know I Should Be Able To Run In The 1030's But My Problem Is That I Always Tend To Die Out That First Mile. My Last 3200m Race I Ran The First Mile In 5:01 And Then Ended Up Running 11:13 Overall. I Was So Dead That Second Mile. Even 4 People Passed Me At The End. So Please What Help Can You Offer Me. My Last 3200m Race Is Tue Which Is Championships, And I Want To Run Anywhere From 10:20 -1040'. I Kno I Can Do It But I Just Need The Right Tactic. Please Help Me.

[xcviking07]

Off topic: Is 4x400 with a minute rest a good indicator for mile time?

[WithStamina]

Fixing that is simple. You can either...

1. Be more reasonable the first mile - if you're not in good enough shape, then you shouldn't be going that fast to start.

2. Grow some balls and tough it out. This is the hard one.

[xcrunner211]

Today I Ran 5:01 In My 1600m Race. Thank To All For Ur Help

[merun4fun]

Off topic: Is 4x400 with a minute rest a good indicator for mile time?

8-10x400 is

[Maples]

we do 11-12 400s with just 90 sec. rest to train for the mile. They are pretty fast too.