i did a mile warmup in about 6:45 we had to do 3X1600 at 90% with 5 minutes rest in between each one i went 4:48 then 4:46 and then 4:48 then i took a 10 minute break and did 3X400 with 5 minutes in between i went 60 then 59 and ended with a 59. this was kinda like a lactic workout i think its equal to a 4:19 1600 what do u guys think
Should be faster than 4:19. Your strength is very good, I'm guessing you're more of a mile/5k guy? I am in 4:19 shape right now and I think I would have a hard time with that workout. A lot of it depends on how hard the miles and the 400s felt. I would say you're in closer to 4:15 shape but a lot of that depends on your speed and how hard those 400s felt. If going out in 62 is going to push you over the edge you may be in closer to 4:18 shape.
4:22
It's always hard to tell exactly from workouts, but I would say under 4:20 for sure and possibly around 4:15. Before I ran 4:14 I did a similar workout.
I suggest going out in 64-65 and seeing how you feel at 600-800m. If you're still feeling good at 800m, it's probably safe to pick it up.
That workout seems too easy. 5 minutes rest between those miles? Then 10 minutes rest and then 5 minutes between those 400s? Probably 4:20-4:25 shape. I know when I was in high school that workout would've been easy for me and I ran 4:19. I did a similar workout but more intervals and less rest. You suck.
I did the same workout in 4:34 for each and with only 3:30 rest, and I ran 4:15
So.... I don't want to discourage you or anything but I don't think breaking 4:20 is a given. But... it also depends on how you felt! Good luck.
the miles felt pretty relaxed and the 400s were relaxed but my legs felt heavy from the lactic acid buildup
Ha ha ha. Why don't you go to a track, run 4 laps as fast as you can, and find out? Why keep it hypothetical when finding out the actual answer is so easy?
3:59 FAT
Hmm interesting
Ive done 4x1600 in 4:44 average
while also doing 10x400 in 59 on a different day (a lot of rest).....
I can do 4:10
So Ill give you about 4:10-4:15
Not really a very good workout to estimate mile time. Probably around 4:25. The mile repeats i could have easily done 4:35's with that recovery and I went 4:19 but I couldnt have done the quarters that fast
Too much rest between the 400s: that makes any sort of irrelevant to any prediction.
I would estimate in the 4:20-4:25 range.
Wow. That should read: "that makes it irrelevant to any sort of prediction"
All depends on how YOU feel during that workout. It doesn't matter what WE tell you.
As a comparison, in high school I once did 3 x 1600m in 4:38-45 with a one mile jog between each. My best 1600m? 4:27. Best 3200m? 9:32. It was basically 3 x 1600m at 3200m pace or faster. Now, what did I go through the 1600m in the following week at the Indiana State Meet ('96)? 4:41.
So, your workout tells me more about your 3200m fitness than your 1600m fitness. I'd say you could go through the 1600m mark in around 4:45-50 on your way to a 9:30-40 3200m.
The 1600m is a slightly different beast than the 3200m...especially in high school. You could run 4:19...or you could run 4:29. I'd say go to the track and run repeat 800s in 2:10. If you can run 3-4 x 800m in 2:10 with 800m recovery I'd say you should be able to run close to sub 4:20. As a comparison I could go through the 800m in 2:10-12 in the 1600m only to run 4:27-30. I never really had that ability to "get up and go" the last 400-600m.
So again, how did YOU feel about the workout and how are YOU able to run? Endurance based? Speed based? Can you cut people down in the last 400m?
Alan
i felt really relaxed in everything ive been running during the winter 50-60 miles a week and i run 35-40 miles a week now and yes i can cut people down the last 400
Then I would guess 4:20...and 9:50! Get those miles up!...;)
Alan