| Running Man |
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Hey all. I realize there's alot of these questions daily and figured I'd try aswell. Did a 4 x 400m the other day with 60 seconds between each in 59.8, 59.2, 59.5 and 63.0. Struggled pretty hard on that last one. I haven't run a 1500 or mile in quite a while and have one coming up. I'm a fairly conistent 1:54.x 800m runner, just curious as to what I should/could do for a 1500. |
| Second set |
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Doing just four of them is not a good indicator of what you can do in a race. If you were to take 8 min rest and then do another set, the second set would be a good indication of what you could do in a 1500/mile. |
| bre |
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Another decent mile indicator workout that was posted on here last year, I believe one of Riley Masters' workouts. 400 x 4 w/ 20 second rest b/w. I think he did about a 4 minute mile in 5 minutes |
| marcuss |
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4 x 400m is an excellent way of gauging your 1500m capability, but the recoveries need to be structured differently. The Kosmin test is a well tried and tested way of ascertaining 800m and 1500m potential. http://www.brianmac.co.uk/kosmin.htm If you do the test let us know how it compares with what you run in your race. From my own testing its usually no more than 2 seconds out either way. |
| 800M or Bust |
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That last 400 is pretty close to your mile pace. I would say you are at 4:18 mile converts to 3:58 1500 As for the workout as the other poster pointed out you need 8 to 10 400s for your level. I do like 3X 400s at 800 pace with 4 min rest as a tough session mid season. so a 1:54 could go 58, 56.5, 55 then take 10 min and do 4 x200 28 down to 26 take as much rest on the 200s. the last one will be 400 pace |