4x500m connection with 2k time!!

azink · Post by **azink** » January 26th, 2007, 8:35 pm

hi! i was wondering if there is any connection between doing 4 500m pieces, all at open rate and with about a 4 minute rest in between..i averaged about a 1:45...what can i expect to get for a 2k? i also did a 90 minute piece at a 2:07.2 and 22 spm recently...thanks!

jbell · Post by **jbell** » January 26th, 2007, 8:57 pm

Well, with 4 min rest in between I would think your average would be 2k pace-3 or for. A better workout for figuring out your 2k pace would be 6 x 500m with 1 min in between.

tomhz · Post by **tomhz** » January 27th, 2007, 5:55 am

I do a 8x500m with 2 min rest a bit faster pace than 2K.

Tom

PaulS · Post by **PaulS** » January 27th, 2007, 11:16 am

Reduce that rest period to "0" and you will find out pretty closely...

tomhz is using what I would consider a standard indicator, though apparently his 2k needs to be a bit faster from what it indicates... Just kidding with you Tom, but how much faster are those intervals?

tomhz · Post by **tomhz** » January 29th, 2007, 6:59 am

PaulS wrote: tomhz is using what I would consider a standard indicator, though apparently his 2k needs to be a bit faster from what it indicates... Just kidding with you Tom, but how much faster are those intervals?

Recent results:

8x500m with 2min rest: 1:47.5 average.
2K: 1:49.5 average

You are completely right, Paul. Apart from the 8x500m, my recent 5K@1:53.7 indicates as well that my 2K should be 7:14 or even faster, but it is 7:18.

. Any tips???

Tom

PaulS · Post by **PaulS** » January 29th, 2007, 10:27 am

tomhz wrote:
PaulS wrote: tomhz is using what I would consider a standard indicator, though apparently his 2k needs to be a bit faster from what it indicates... Just kidding with you Tom, but how much faster are those intervals?
Recent results:
8x500m with 2min rest: 1:47.5 average.
2K: 1:49.5 average

You are completely right, Paul. Apart from the 8x500m, my recent 5K@1:53.7 indicates as well that my 2K should be 7:14 or even faster, but it is 7:18. . Any tips???

Tom

What is the Rate during the 8 x 500m, and 2k? And how about a 500m Time trial (including rate).

My imperssion would be that you have assembled a very good CV base through whatever program you are following and now are hanging out at the Endurance end of the Strength/Endurance spectrum. You can probably trade rate for pace in the 500m intervals and recover enough to endure the next one. In this case I'd be looking at the SPI for the 500m intervals and your 2k, if they are not very close (or I suppose the 500m intervals SPI could be higher) that workout is neither doing what it should be for you nor indicating what it generally would, IMO.

tomhz · Post by **tomhz** » January 30th, 2007, 7:14 pm

PaulS wrote: What is the Rate during the 8 x 500m, and 2k? And how about a 500m Time trial (including rate).

My imperssion would be that you have assembled a very good CV base through whatever program you are following and now are hanging out at the Endurance end of the Strength/Endurance spectrum. You can probably trade rate for pace in the 500m intervals and recover enough to endure the next one. In this case I'd be looking at the SPI for the 500m intervals and your 2k, if they are not very close (or I suppose the 500m intervals SPI could be higher) that workout is neither doing what it should be for you nor indicating what it generally would, IMO.

I did the 8x500 at 30-32 SPM
and this season's fastest 2K (7:18) at 28-30SPM

I did a 500m time trial (about a year ago) starting at 37 and fading into 32-33: 1:38. Indeed, the endurance end of the spectrum.

My rates are indeed not high. I tried to do a 2K@32 but failed after 1K.
My best 2K ever was 7:16 at 27-29 SPM.

Tom

PaulS · Post by **PaulS** » January 31st, 2007, 11:13 am

tomhz wrote:
PaulS wrote: What is the Rate during the 8 x 500m, and 2k? And how about a 500m Time trial (including rate).

My imperssion would be that you have assembled a very good CV base through whatever program you are following and now are hanging out at the Endurance end of the Strength/Endurance spectrum. You can probably trade rate for pace in the 500m intervals and recover enough to endure the next one. In this case I'd be looking at the SPI for the 500m intervals and your 2k, if they are not very close (or I suppose the 500m intervals SPI could be higher) that workout is neither doing what it should be for you nor indicating what it generally would, IMO.
I did the 8x500 at 30-32 SPM
and this season's fastest 2K (7:18) at 28-30SPM

I did a 500m time trial (about a year ago) starting at 37 and fading into 32-33: 1:38. Indeed, the endurance end of the spectrum.

My rates are indeed not high. I tried to do a 2K@32 but failed after 1K.
My best 2K ever was 7:16 at 27-29 SPM.

Tom

Exceeding R30 in the 2k appears to not be a good thing in your case. I think what is happening is that your stroke count simply goes too high.

If you limit yourself to a R30 and go for a 1:47.5 avg for the 2k, it is going to take 216 strokes to get the job done, 220 is about average and anything over 240 is simply getting too high for most mortals. A R28 would put you right at 201 so it's easy to see your 28-30 range fitting nicely. Just for grins, R32 would give a stroke count of 230.