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| Not a miler |
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What time do I need to be able to run a 400 in right now to be able to run under a 445 mile in 8 weeks? I'm an 18 minute 5Ker...age 42..running about 2600 miles per year.. |
| runn |
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Go to mcmillanrunning.com and use the calculator. Plug in 4:45 for the mile and it'l give you equivalent times. |
| chinocochio |
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So you run 50 mpw, do a 5K in 18 minutes, and are 42. A 4:45 mile equates to roughly 16:21 for the 5K. However, since you are relatively old for running PR's, you would be much better at longer distances than shorter ones. If you are doing a lot of quality with those 50 mpw and taper, I don't really see how you could run a 4:45 mile. Regardless, you would have to run a 400 in about 58-60 to do that. Keep in mind that 400 meter speed doesn't really matter too much for long-distance. There are people that can't break 60 for the 400 meters that can run 4:30 miles.
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| Double Dog |
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I would think you would need to be able to run under 65 seconds for one all-one 400m if you think you have a chance at a 4:45 mile. Even if you run 50 miles a week, you are going to need some decent leg-speed and strength to run a mile in 4:45 at your age. Do you you typically bust the last mile in your runs once in awhile? You should get on treadmill and see how long you can maintain 4:45 pace. And believe me, it is harder to run at that pace on a track than it is on a treadmill. |
| Mile Spectator |
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Try doing 10 x 400m as a workout. Whatever you average per quarter will give you a ballpark idea of about what pace you can run a mile in. As for rest, people tend to recommend 60 to 90 seconds, but if it's your first time doing the workout you can definitely get away with taking a full 2 minutes between intervals. Keep us updated and good luck! |
| Hitmonlee |
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About 71 seconds |
| P:{"+{} |
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To be able to run 18:00 you must be able to run 400m in about 70 sec, even with good endurance. Similarly, to run 16:21 you must be able to run 400m in about 62 sec. I would guess if you could run 62 right now and used the 8 weeks very wisely you might get to 4:45. On the other hand, nothing you have told us would indicate that you are capable of running 4:45. |
| Not at miler |
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Will try and get to track this evening. |
| don't think its possible |
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Its not that realistic of a goal, especially for a 42 year old that is already well-trained. I'm in my mid 20s, ran close to 4:45 in HS and am in the high 16's right now. Regardless, I may NOT be able to run 4:45 if I trained for it for a race in 8 weeks.
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| Fluffy |
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When I ran a 4:46 mile I could run a 55 quarter. You should probably be able to run a 59-60 quarter right now if u want to run a 4:45 mile in 8 weeks. |
| runn |
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I'm 53, maybe you don't have to be as fast as a younger runner at 400 to run a 4:45. I lost a ton of speed when I turned 40 (or so) but stayed fast at longer races. |
| max219 |
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I ran around 4:45 and could only muster a 59-60 |
| Not at miler |
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1:09:27 |
| not a miler |
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So what do you think I could run a mile in? By the way my 5K PR on the track is 18:22. It was about 75 degrees. |
| scientific response |
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5:20 if you were young and equally trained for the mile. Since you're older (40s), I say 5:30. I REALLY doubt that you'll do 4:45 in two months even if you train HARD for it.
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| not a miler |
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What's the difference between 5K training and mile training? |
| nopar king |
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fools, you don't have to run the 400 at all. all you need to do is run four 400s (and change) to total a 4:45 mile. if you want to run a mile in x time, train for the mile until you run it in x time. |
| Mile Spectator |
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Specificity. The mile is a lot shorter than the 5k and a lot faster. What does that mean? It means you need to cater your training to meet the demands of that distance. Faster, shorter, more frequent track work to be precise. It's gonna take dedication, as a lot of what you will need to do is most likely out of your comfort zone. I know you mentioned that you are running 50 mpw, which is great! If you can maintain that mileage while adding in high intensity work (fast track reps) definitely do so. Now, instead of up-tempo runs, mile repeats and 1k repeats, you'll need to do more interval training along the lines of 200s, 400s, and 800s. You can definitely incorporate some of the 5k track work you've been doing but absolutely need to work on your turnover and raw speed if you want to reach your goal time. |
| Not at miler |
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Thanks Mile Spectator...do I know you? |
| Mile Spectator |
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I don't think so. I'm a bit younger (late 20's). I coach HS in NJ. |
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