Seen it all before wrote:
You are hinting at 9:50-10:00. Maybe 4:36-40 for the 1600. Good luck!
Actually I opened up with an extremely easy 4:34. (then a 3:22 1200, 2:10 800, 55.4 400 leg in that order)
Then less than 2 weeks later in a time-span of 2 hours I went 2:04, 4:31(61 sec close), 9:42. That was 2 weeks ago and solo, but under good conditions.
Anyway: more recent workouts I've done:
3x(300,400,600). avg 300 was 49.2 followed by 85 sec walk. avg 400 was 65.7 avg followed by 1:50 walk. avg 600 was 1:44 with 2:02 walk. Then 1 200 @ 28.9
9x (400,200) each 400(avg 67.4) was followed by a 100m jog (avg 39 sec)then 200 (avg 31.9) followed by a 100m walk (avg 67 sec) repeated.
12x400 avg 68.4 w/ 61sec rest avg followed by 60 sec rest, 2:35 800, 2min rest, 2:29 800
I've raced 6 times and I've done a total of 7 speed workouts in the past 4 weeks. I triple in every dual meet (order is 4x8, 20min rest, 1600, 45min rest, 3200).
So what do you guys think I could run for a 1600 or 3200 if I'm fresh, have competition, and good conditions?
And say i have a 1600, then 4 hours rest, i'll basically be able to get within like 5 sec of my potential for the 3200, right?