The "Here are my workouts, what times can I get in races" thread

[ARAGON FroBoy]

Alright, I notice a lot of people, myself included, post their workouts and ask what they should be running, or what the times indicate. So, lets put them all here.
If you feel like your workouts are far better than your races and are seeking other opinions of what times you should be running, lets hear em. I'd like it to stay nice and positive, if possible, as well as realistic.

I'm also starting this thread because I was wondering about my own times.
I've run the following workouts in the past few weeks, and I'm only able to currently run a 4:46 mile:
1.)
(4 min rest on all)
3x1000 - 3:05, 3:03, 3:04
3x600 - 1:46, 1:45, 1:43
3x300 - 47, 48, 46

2.)
2xmile - 5:15, 5:05 (400 jog rest)
6x400 - 70, 68, 67, 69, 69, 69, 66 (200m jog rest)
4x150 - 23, 22, 22, 21

3.)
(4 min rest)
3x1200 - 3:49, 3:46, 3:46
3x500 - 83, 85, 82

My workout are all done on a dirt track with trainers. What kind of mile/2 mile do these workouts indicate?

[watchout]

Alright, I notice a lot of people, myself included, post their workouts and ask what they should be running, or what the times indicate. So, lets put them all here.
If you feel like your workouts are far better than your races and are seeking other opinions of what times you should be running, lets hear em. I'd like it to stay nice and positive, if possible, as well as realistic.

I'm also starting this thread because I was wondering about my own times.
I've run the following workouts in the past few weeks, and I'm only able to currently run a 4:46 mile:
1.)
(4 min rest on all)
3x1000 - 3:05, 3:03, 3:04
3x600 - 1:46, 1:45, 1:43
3x300 - 47, 48, 46

2.)
2xmile - 5:15, 5:05 (400 jog rest)
6x400 - 70, 68, 67, 69, 69, 69, 66 (200m jog rest)
4x150 - 23, 22, 22, 21

3.)
(4 min rest)
3x1200 - 3:49, 3:46, 3:46
3x500 - 83, 85, 82

My workout are all done on a dirt track with trainers. What kind of mile/2 mile do these workouts indicate?

I'd say about a 4:30 mile and 9:35 2 mile

[xc_kid]

I'd give you 4:25 and 9:40.

[antispandex73]

4:32 mile and 9:43 2 mile.

[luv2run]

I agree with all the guesses so far.

I think those workouts indicate 4:27-4:33 and 9:35 - 9:45 fitness. They're just about exactly what I could do in workouts, in my opinion, and that's about the shape I'm in.

P.S. Love the avatar.

[ARAGON FroBoy]

wow, that's pretty encouraging, thanks guys.
But for whatever reason I have only run 4:46 this year, as well as an embarrassing best of 9:33 in the 3k. I came in last in the fast heat at Stanford. I dunno. I just want to PR at this point, even just break 10 again. I'm starting to think it's overtraining, but I'm only doing 40-45 mpw, and I take Saturdays off occasionally. I feel great in the workouts, but horrible when I try to step it up a notch in races.

Any ideas?

[SteveIsham]

I gotta have more cowbell, baby!

Guess what? I got a fever! And the only prescription.. is more cowbell!

[Gyro]

What about me?
300x7 (45,46,44,43,42,45,45)- Today
Ran a 53.2 400 on Saturday...
200x12 (all under 30, closed with a 27)- Last weds

What do you think I could run in the 800?

PS- I need more cowbell.

[Lagrange2miler]

:confused: WTF, IS COWBELL????????????????????[

[antispandex73]

:confused: WTF, IS COWBELL????????????????????[
Wow, just wow.

Oh, and you should also know that tomorrow is spelled tomorrow not tomarrow.

[XCdude24]

wow, that's pretty encouraging, thanks guys.
But for whatever reason I have only run 4:46 this year, as well as an embarrassing best of 9:33 in the 3k. I came in last in the fast heat at Stanford. I dunno. I just want to PR at this point, even just break 10 again. I'm starting to think it's overtraining, but I'm only doing 40-45 mpw, and I take Saturdays off occasionally. I feel great in the workouts, but horrible when I try to step it up a notch in races.

Any ideas?

I've seen some of your posts, and i've noticed some things:

1)According to daniels, if you're in 4:30ish shape you have a VDOT value of about 67. That being said, I think you should turn down the pace of your long/recovery runs. I THINK I remember you saying that you ran all your base mileage and easy runs at a sub-6 pace. According to daniels, that's way too fast. You should be running at about a 6:40 pace. Try turning your pace down. Also try turning down the pace of your recovery runs to about 7:15-7:30.

With all this fast running, you could just be worn out.

[ARAGON FroBoy]

I've seen some of your posts, and i've noticed some things:

1)According to daniels, if you're in 4:30ish shape you have a VDOT value of about 67. That being said, I think you should turn down the pace of your long/recovery runs. I THINK I remember you saying that you ran all your base mileage and easy runs at a sub-6 pace. According to daniels, that's way too fast. You should be running at about a 6:40 pace. Try turning your pace down. Also try turning down the pace of your recovery runs to about 7:15-7:30.

With all this fast running, you could just be worn out.


hey thanks man. That's really nice you noticed my other posts and stuff, and I think you're right, that's the issue with me -- I just ran too hard when I should'nt. I need to listen to smart advice like that and stop being a dumb as$ on my eay days. Thanks again.

GYRO - I dont know how much rest you had on those 300s/200s, or your previous PR in the 800, but I'd say just based off a workout like that, you could run around 1:58-2:01 give or take. Thats a nasty 300 workout.

And finally, YYYEEEEEEEEAAAH BABY, I need that COWBELL! :D

[MaestroXC]

Gyro, I'd like to know the rest on those workouts as well, but based on what you've got, I'd say 1:57.

[Gyro]

Gyro, I'd like to know the rest on those workouts as well, but based on what you've got, I'd say 1:57.
For both the workouts, it was 200 rest, walk 1, jog 1.
My PR is a 2:02.

[WithStamina]

I was having essentially the same problem as you last year. After a while, I started really dreading races. It seems to me that half the battle is mental. You have to come in thinking, 'Yes, I'll achieve exactly what I want to, and here's how I'll do it.' If you fall off your goal a little, don't kill yourself.

Also, those easy days are very essential, for me at least. Sloooowwww does it.

[Gyro]

Today:
200x7 w/ 100 walk/100 jog:
28,26,27,26,26,27,26

[ccc111989]

u should really just race it and find out the hard way like everyone else instead of asking other people

[rajuncajun]

alright just askin for a few opinions....if im running 19:30 3 mile right now on 3 miles about 4 times a week....how long would it take before i could break 18 min? i need to run an 18 min 3 mile before my next PFT ( Physical Fitness Test )...i ran 16:30 in boot but just started partying a little too much and lost a lot of fitness....just started back runnin about 2 months ago from about a year off....now with me running like i said about 3 miles 4 times a week how long would it take to go under 18???

[luv2run]

Too hard to tell, rajuncancun ... but maybe you should keep stepping up your workouts? I don't know, but it'll be hard to improve too much off of that little.

[XCdude24]

yeah try to run a little more. 5-6 times a week is a must. If you can, try to go 5+ a day. It might take you a little while, but i'd say you could get back into the swing of things.

[therunnernextdoor]

On Tuesday I did:

2x400 1 min rest, 1 min rest and a 200- 56,58,30 then
4x200 with 25 secs. rest- 27,29,28,29

How fast should I be able to run the 800??

[luv2run]

Judging off your 4 new world records in the 400, I'd say ...

Nah, just kidding. You meant 4x200 right?

I think it's hard to tell from that workout. But under 2:00 seems reasonable, maybe even easy for you if you can go 56 in practice. How much under ... I don't know.

[Boda]

here was my workout:

6X400 with 75 sec recovery (66,66,65,65,66,66) then
6X200 with 30 sec recovery (32s)

what should i be running for my 1600 and 3200 times about?

[j567p]

here are some select workouts i have run

almost three weeks ago week i ran:
600 - 1:37 - 400 jog
2x400 - 66, 65 - 200 jogs in between
4x200 - 31, 30, 30, 29 - jog across the track

last week:
negative split workout
800 - 76 - 2:26(70) - 400m jog
800 - 80 - 2:30(70) - 400m jog
400 - 35 - 67(32) - 200m jog
400 - 36 - 66(30) - 200m jog
200 - 29 jog across the track
200 - 28 jog across the track

12x200 workout with 200 meter jogs in between each
29, 30, 29, 29, 29, 29, 29, 29, 29, 28, 28, 27

what do you think i could run in the 800, and if possibly the mile. my pr's are 2:10(outdoor) and 4:57(indoor mile)

[RunforFun]

here are some select workouts i have run

almost three weeks ago week i ran:
600 - 1:37 - 400 jog
2x400 - 66, 65 - 200 jogs in between
4x200 - 31, 30, 30, 29 - jog across the track

last week:
negative split workout
800 - 76 - 2:26(70) - 400m jog
800 - 80 - 2:30(70) - 400m jog
400 - 35 - 67(32) - 200m jog
400 - 36 - 66(30) - 200m jog
200 - 29 jog across the track
200 - 28 jog across the track

12x200 workout with 200 meter jogs in between each
29, 30, 29, 29, 29, 29, 29, 29, 29, 28, 28, 27

what do you think i could run in the 800, and if possibly the mile. my pr's are 2:10(outdoor) and 4:57(indoor mile)

you can run way way faster than 4:57.

I say at least 2:04 and 4:40. That 12x200 is a good one, so I think you're better in the 8

[Dalau]

the last workout I did, which felt pretty hard.
400 jog + 2 mins rest between the first 4 intervals

700m @ goal mile - 2:10 --> 4:59 pace
600m @ goal mile- 2 sec --> 4:44 pace
500m @ goal 1000m--> 1:23-1:24, passed 400m in 65 and slowed a bit--> 2:46 average pace. I once ran a 1:21 on a 160y track in a workout, so this is slow.
400m @ goal 800m + 3 sec --> 64, passed 200m in 31. --> 2:08 pace, 2:02 for goal.

2 laps rest.

4x300m w/ 100m jog between 300m with no standing rest or walking. so, basically, a 4x300m-100m fartlek, where the 100m is rest. ran the 300s at low 50s.

typically, I can run a mix of 1:50 600s, low 4:00s for 1200s, high-60s to low 70s for 400s, high 29s to low 30s for 200s. sorry i'm not giving you a whole lot of info to work off of. Indoors, I ran a lot of 200s and 300s at 27-28 and 43-45 with about 2-3 mins rest between each interval. that's the last time i've done a real speed workout.
my weekly mileage is mid 40s. my PRs are:

200m-25.02i

400m-56.2hi- 160y indoor track in socks. the starter was also the timer, so i dunno how the hand-time penalty would work here. I also started behind the 3rd-to-4th leg handoff zone, so it was a little more than 400m.

800m-2:08r
mile-4:54
5k xc- 17:56.99

my coach wants me to run a 4:38 this season.

[watchout]

Ok, let's see if I can remember all my recent interval times...

4/8
6x400m w/ 90-100 sec rest: 67-64-67-71-73-78

races on 4/12 and 4/15

4/19:
4x600 w/ 2:30 recovery: 1:33(61-32), 1:40(65-35), 1:44(66-38), 1:47(68-39)
1:30 rest
200m all out to finish, no time

4/22:
1200m: 3:39 (66-75-78)
5 minute rest
2x400m w/ 75 sec rest: 63, 65

Running about 30-35 mpw
Racing twice a week (League meets on Tuesdays, Invitationals on Friday/Saturday)

How bad do you think I should be running the 800 and 1600? And, even though I'll only race it once, how bad for a 3200?

[ARAGON FroBoy]

Ok, let's see if I can remember all my recent interval times...

4/8
6x400m w/ 90-100 sec rest: 67-64-67-71-73-78

races on 4/12 and 4/15

4/19:
4x600 w/ 2:30 recovery: 1:33(61-32), 1:40(65-35), 1:44(66-38), 1:47(68-39)
1:30 rest
200m all out to finish, no time

4/22:
1200m: 3:39 (66-75-78)
5 minute rest
2x400m w/ 75 sec rest: 63, 65

Running about 30-35 mpw
Racing twice a week (League meets on Tuesdays, Invitationals on Friday/Saturday)

How bad do you think I should be running the 800 and 1600? And, even though I'll only race it once, how bad for a 3200?


the question should be how GOOD ;) ...that first 600 on 4/19 is really quick...I'd say off of those workouts that you have a lot more speed than endurance, you should be in about 4:35-40 mile shape at LEAST, I'd think, but I don't really know what I am talking about. For the 800, I'd say maybe 2:03...but what are your PRs???