On p.392-393 in 4HB's ultra-endurance II chapter, Tim's week 2 800m repeat workout states 3 x 800m 'on 2:30'. That is 1.5 miles in 7:30 total time. The week 3 800m repeat workout is 4 x 800m 'on 2:00', which is 2 miles in 8 minutes. I understand the 'on minute, on 2 minute' etc. concept, but this has to be on 2:30 rest and 2:00 rest, right??? I don't know many people who can run 1.5 miles in 7:30, and the world record for 2 miles is 7:58.
The Best Answer
It has to be rest intervals or the session would be a straight time trial. The schedule was put together for Tim to take him from 5k to 50k. Remember he is not much of a runner (actually he hates it) so there is no way he could run 800m repeats 'on 2:30'.
Go with the numbers that make sense - 200m on 2:00 (every 2mins run a 200m interval), 800m on 2:00 (run 800m then rest for 2mins before running the next 800m repeat).
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