Workouts That Predict Your 2k Time

[[old] pduck]

Do any of you have a favorite workout that would predict what your 2K time should be?<br /><br />I haven't done a 2K time trial in a long time. I was wondering if I could get an idea of where I am from doing 8X500 with 3:30 rest. If I added 3 seconds to the average times for that workout, would that give me my pace for a 2K?<br /><br />Thanks

[[old] eurofoot13]

What I have always been told to do for a projected 2K is to do 6x500m with 3:00 rest. Go as fast as you can on all the pieces, drop the slowest and the fastest, average the remaining splits, and you have your 2k split. This has worked for everyone I know, doing it the week before, and even after, just to check. the most it's been off was a split second, so it works pretty well.

[[old] tow rope]

PDuck<br /><br />Your in luck. Standard running predictions work like this:<br /><br /><br />T2 = T1 x (D2/D1)^1.0707<br /><br />So if you race 500M and get a time of 01:30 the formula predicts a 2,000 M result of (01:30 X (2000/500)^1.0707) = 06:37<br /><br />I have been playing with the exponent value to get the formula to match my results more closely and found that an exponent value of 1.0477 puts me closer to actual: Using 1.0477 as the exponent would predict a 06:25 2K time.<br /><br />Good luck and please let me know how it turns out<br /><br />Bert<br />

[[old] jamesg]

PD,<br />It depends on what you want to do the 2k for. If it's a race, then you have to rest and develop a race stategy, so it's best not to do more than a single 500 and then base everything on that - roughly pace 11% slower on average.<br />For a pb that would be ok too. For a test, if you've done plenty of ut1 and AT work, so know your paces, you can relate the 2k pace to these, using the Interactive ratios.<br />If you've not done a lot of UT1 work, I'd forget 2k. Not by chance it's an Olympic distance.<br />The important thing is to go slow, 2000m is a long way, and if you have anything left you can always wind it up in the last 400. You won't miss anything and in any case you'll be faster and feel better than by flying and dying.

[[old] johnnybike]

<!--QuoteBegin-tow rope+Feb 12 2005, 11:22 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(tow rope @ Feb 12 2005, 11:22 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I have been playing with the exponent value to get the formula to match my results more closely and found that an exponent value of 1.0477 puts me closer to actual: Using 1.0477 as the  exponent would predict a 06:25 2K time </td></tr></table><br /><br />Just tried the original formula using my 500 Pb (1:45) which gives an estimate of 7:43 against my best of 7:31. However using your figure of 1.0477 gives me 7:28 which looks more realistic and accurate<br /><br />Either way, that convinces me that there is no great rush to have another 2K attempt soon.<br /><br />John <br />

[[old] Almostflipped]

A single 500m is a very poor predictor of 2k speed. I have personally seen people able to pull up to 4 seconds faster on a 500m get beaten by their slower counterpart over 2k (in this case I am speaking of pre-elite lightweights). The tests measure two entirely different systems (a better example might be Kurt Borcherding who pulled 1:14 for 500m yet was often beaten by his "slower" US counterparts over 2k).<br /><br />6x500 w/3' rest conducting the first two with a opening 20 stroke sprint, middle two at race pace and final 2 with a 20 stroke closing sprint is ok. You would take the avg of all pieces and add 3 to it. This is sketchy though, seems to be less accurate the better you are (again due to high levels of power allowing for very fast 500m repeats).<br /><br />Another option is to do a 6k and subtract about 7.5 seconds (on avg a good factor). Or take your AT pace and subtract 9-10 seconds from it.<br /><br />Another option is if your other workouts have improved, just go out a second faster than your previous 2k and see what happens. Like Jamesg said, you can always wind it up at the end. Or even just do another with a few days rest.<br />