Ageless 200's Birthday Workout
Challenge: run your age in 200m intervals, e.g. 35x200 @ 35 second avg if you are 35 years old.
| Name ↑↓ | Age ↑↓ | Avg ↑↓ | StDev ↑↓ | Integer Goal ↑↓ | Splits | Recovery | Yr ↑↓ | ||
| Dan Kaplan | 45 ☑ | 45.3 | 0.3 | 0.5224 | 30 (67%) | 2 ≡ | 44.9, 46.7, 45.8, 45.7, 46.0, 45.2, 44.7, 44.4, 44.7, 45.2, 44.9, 44.7, 45.0, 45.2, 45.1, 45.6, 44.9, 45.9, 44.8, 45.4, 45.6, 45.9, 46.1, 45.0, 45.2, 45.6, 45.6, 45.6, 45.6, 45.8, 45.8, 44.1, 44.7, 45.2, 45.6, 45.6, 45.8, 45.1, 46.0, 44.3, 45.4, 45.1, 45.3, 45.1, 45.4 | 100 walk + 100 jog | 2019 |
| Dan Kaplan | 46 ☑ | 46.2 | 0.2 | 0.5701 | 30 (65%) | 1 ≡ | 45.7, 47.7, 46.9, 44.9, 46.1, 46.1, 45.2, 45.2, 46.2, 45.9, 46.5, 45.5, 46.15, 46.3, 46.4, 47.3, 46.2, 46.1, 46.15, 46.6, 46.5, 46.4, 47.3, 45.9, 46.3, 46.2, 47.0, 46.15, 45.9, 46.0, 46.5, 46.3, 46.3, 46.4, 46.2, 45.3, 46.6, 46.15, 46.6, 44.9, 46.4, 45.8, 46.7, 45.8, 46.4, 46.2 | 100 walk + 100 jog | 2020 |
| Dan Kaplan | 49 ☑ | 49.1 | 0.1 | 0.5863 | 26 (53%) | 2 ≡ | 50.7, 50.0, 47.7, 50.6, 48.1, 48.5, 49.2, 49.3, 49.0, 48.5, 48.9, 48.6, 49.6, 48.2, 48.8, 49.5, 49.3, 49.6, 49.4, 49.2, 48.9, 49.7, 49.3, 49.5, 49.2, 49.7, 49.2, 49.4, 49.7, 48.2, 49.5, 48.6, 49.3, 48.9, 48.9, 49.7, 48.3, 49.3, 49.5, 48.6, 49.4, 49.2, 49.0, 48.9, 48.9, 49.4, 48.8, 48.4, 48.8 | 100 walk + 100 jog | 2023 |
| Orion Davidson | 46 ☑ | 46.0 | 0.0 | 0.7042 | 23 (50%) | 3 ≡ | 45.6, 47.3, 46.4, 46.4, 45.3, 46.1, 46.5, 46.3, 45.9, 46.8, 45.8, 46.8, 45.8, 46.9, 45.5, 46.1, 46.2, 46.6, 45.9, 46.7, 47.1, 47.0, 45.1, 44.5, 46.2, 47.0, 45.7, 45.3, 45.2, 45.1, 45.6, 46.0, 46.2, 46.4, 45.3, 46.3, 46.0, 46.1, 46.9, 44.5, 45.6, 46.0, 45.1, 46.2, 46.6, 44.5 | 100 walk + 100 jog | 2024 |
| Orion Davidson | 45 ☑ | 45.1 | 0.1 | 0.7350 | 22 (49%) | 1 ≡ | 48.1, 44.9, 43.6, 45.5, 45.3, 44.8, 44.9, 45.6, 44.5, 46.3, 45.3, 44.9, 45.3, 45.4, 45.5, 45.3, 45.3, 44.3, 46.3, 45.0, 45.5, 45.5, 45.5, 44.8, 45.5, 45.6, 44.6, 45.5, 45.5, 45.7, 44.5, 45.5, 44.7, 44.5, 44.5, 44.6, 45.5, 44.5, 43.5, 44.6, 45.5, 44.9, 44.9, 45.5, 44.5 | 100 walk + 100 jog | 2023 |
| Dan Kaplan | 47 ☑ | 46.9 | -0.1 | 0.7683 | 24 (51%) | 1 ≡ | 47.6, 45.1, 45.7, 46.4, 45.1, 46.7, 45.7, 47.2, 46.4, 47.2, 46.6, 47.7, 47.0, 47.3, 47.4, 47.8, 46.9, 47.5, 47.7, 46.9, 48.2, 46.8, 47.2, 47.3, 46.7, 48.0, 46.9, 47.2, 47.3, 47.3, 47.1, 47.4, 47.6, 47.2, 46.8, 47.7, 46.3, 45.2, 45.8, 47.2, 47.3, 47.7, 46.4, 47.4, 46.9, 45.3, 46.6 | 100 walk + 100 jog | 2021 |
| Dan Kaplan | 48 ☑ | 48.2 | 0.2 | 0.7811 | 22 (46%) | 3 ≡ | 47.2, 51.4, 49.3, 46.7, 47.3, 47.9, 48.1, 48.1, 48.0, 47.9, 47.8, 47.5, 48.8, 47.7, 49.1, 47.2, 48.5, 48.7, 48.4, 49.1, 47.6, 49.0, 48.4, 48.2, 48.5, 47.7, 47.8, 48.3, 48.2, 47.9, 49.0, 47.4, 48.2, 46.6, 48.3, 47.9, 48.6, 48.3, 48.0, 47.1, 48.7, 48.2, 47.8, 49.2, 48.3, 47.8, 48.5, 48.0 | 100 walk + 100 jog | 2022 |
| Dan Kaplan | 50 ☑ | 50.0 | 0.0 | 0.7942 | 19 (38%) | 2 ≡ | 51.8, 50.2, 49.2, 49.9, 49.5, 48.6, 49.9, 48.8, 51.0, 49.8, 49.7, 50.2, 50.2, 51.0, 50.3, 49.3, 50.9, 50.3, 50.3, 50.5, 51.4, 49.8, 50.2, 50.1, 49.6, 51.5, 50.6, 50.0, 50.2, 49.6, 51.0, 50.1, 50.4, 50.0, 50.4, 49.4, 51.4, 48.5, 51.0, 49.3, 49.5, 50.3, 49.6, 49.4, 49.3, 50.2, 48.6, 51.3, 49.3, 48.8 | 100 walk + 100 jog | 2024 |
| Dan Kaplan | 51 ☑ | 51.0 | 0.0 | 0.8233 | 22 (43%) | 3 ≡ | 53.5, 53.0, 49.3, 51.2, 50.8, 52.3, 51.3, 51.2, 52.0, 50.2, 51.8, 51.3, 50.5, 49.7, 51.5, 50.6, 50.1, 50.6, 50.1, 51.5, 50.6, 49.5, 51.2, 49.7, 51.0, 51.0, 51.0, 50.1, 51.2, 50.6, 51.5, 50.5, 51.3, 50.5, 50.8, 51.2, 51.8, 50.5, 50.7, 51.6, 50.4, 51.6, 51.9, 52.3, 50.2, 51.6, 50.9, 51.3, 51.3, 50.5, 50.8 | 100 walk + 100 jog | 2025 |
| Dan Kaplan | 43 ☑ | 43.3 | 0.3 | 0.9615 | 28 (65%) | 1 ≡ | 46.6, 44.7, 43.3, 43.9, 43.2, 43.5, 42.7, 43.3, 43.7, 42.2, 44.0, 43.3, 43.3, 43.1, 43.2, 43.3, 42.6, 43.8, 43.3, 43.5, 42.5, 43.4, 43.7, 45.2, 43.5, 44.3, 43.0, 43.9, 43.1, 43.4, 42.9, 43.7, 43.5, 41.4, 43.9, 43.5, 43.3, 42.0, 40.4, 43.8, 42.4, 43.1, 42.3 | 100 walk + 100 jog | 2017 |
| Dan Kaplan | 44 ☑ | 44.0 | 0.0 | 0.9652 | 20 (46%) | 2 ≡ | 45.0, 43.4, 43.9, 44.1, 42.0, 43.6, 41.2, 43.2, 43.1, 44.3, 44.1, 43.5, 43.0, 44.3, 43.4, 44.0, 44.2, 42.8, 44.0, 42.5, 44.6, 42.8, 43.7, 44.5, 44.4, 44.6, 44.9, 44.1, 44.6, 44.8, 43.4, 44.5, 43.9, 44.9, 43.3, 45.2, 43.5, 45.6, 44.6, 46.0, 44.8, 45.5, 44.4, 45.3 | 100 walk + 100 jog | 2018 |
Column Notes:
- Age is self-explanatory, but the column will also contain a "☑" if the data has been verified (otherwise it is the honor system), and will link to the workout log if the person wants to make that public.
- Avg = Average time for all of the splits, as well as its +/- relative to the goal.
- StDev = Standard Deviation, i.e., the amount of variation in seconds of the splits about their mean (average).
- Integer Goal = # of times hitting the target integer, e.g., 45.0 to 45.9 would match a 45 sec goal. "≡" represents how many are identical to the goal, highlighted in red if applicable.
Objective: a) See what ages are most likely to complete the challenge, and b) determine the youngest and oldest ages for which it is feasible. Many people have attempted birthday workouts like running their age in miles, only to realize they become less attainable each year. Ageless 200's, on the other hand, balance speed and volume, and arguably become easier over time. I figure 25 is the youngest a world class mid-distance runner is likely to be able to hit the target. Obviously, women will have a bigger challenge hitting each year's time goal, so they will need to be relatively stronger runners than men achieving it.
Submissions: If you would like to submit your data for inclusion in the above chart, you can do so via the Contact Form. Please include your name, age, year the workout was run, the splits (preferably as just a string of numbers, comma and/or space-delimited), and what the recovery was. The program will crunch the other numbers. If you have a log showing the workout data (e.g., Garmin Connect), include that link for verification, as well as a note whether or not you want it to be made publicly visible.
Rules:
- 200m or less recovery, as fast or as slow as desired. 100m walk + 100m jog is the baseline recommendation. If you can complete it with <200m and/or all-jog recovery, more power to you!
- Must be run on (or after, if necessary for weather or scheduling reasons) your birthday, started and completed within that calendar day.
- Times must be recorded to the nearest tenth (or hundredth, but will be rounded to the tenth by the program). Ex: 45.04 = 45.0, and 45.05 = 45.1 sec. This differs from hand time to FAT conventions, where times are always rounded *up* to the tenth.
- You can "run the numbers" in your head, but no using a calculator during the workout to try and nail the average.
Please note: All exercise, training, health, and nutritional information on this page and throughout Run-Down should be treated as educational in nature. Unless explicitly stated as otherwise, all advice contained within Run-Down's pages is non-medical opinion. Please consult a doctor before embarking on any exercise or training regimen. Run-Down and Dan Kaplan do not assume responsibility for any physical harm that may be caused as a result of advice given on these pages.
