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12 400s with 2 minutes rest. Averaged 80 and last four were 79, 80, 78, 78. There was a little bit of wind and it was quite hard at the end but wasn't an all-out effort |
| the guy who predicts |
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4:39. That's one hell of a work out! |
| serious? |
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5:15-5:20 |
| Well... 5:10 |
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That really depends. I am a 5:20 runner and I average 72-75 with 2 min rest, but for only for 8 or so repeats... It really just depends on how hard you were going and what your foot speed is. |
| bRoski |
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did this workout in high school 5:20 |
| Jimmy Page |
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I really don't like this workout. I think 8x400 with faster times would be much better. As for a prediction. 5:10 maybe? |
| Skeptic of it All |
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Your a high school girl right? Maybe 5:35? |
| y so serious |
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Were you in a wind tunnel? 5:10 seems accurate enough. |
| Name |
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Thanks for the responses, everyone. I think I'm running it tomorrow, so I'll let you know how I do. Most of you seem to be a little on the fast side but I hope you're right. |
| simple |
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I ran a 5:32 in great conditions. My splits were: 81, 2:45(84), 4:10(85), 5:32(82). This is about what I was expecting. Now which of the following explanations for this time being slower than your predictions have merit to them? 1)I have a lot more endurance than speed. 2) I have a relatively low lactic acid threshold. 3) It was a hard work-out to make a prediction from and you weren't all that far off anyway. 4) [Insert your own explanation here] Thanks in advance for your help. |
| whitey |
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Its a difficult workout to make a prediction from. I feel like you can "fake" 400s a bit. Mix it up next time and throw some 500/600s in there. Try, a few sets of 200/200/600 or something to get yourself a little more used to turning that corner in the race and having to keep going. Are you newer to running or used to running longer distance? Go out and race some 800s or do a few faster/shorter workouts to improve your track racing. You did run 4800 meters at about 5:20 pace though, so you're not far off from there. I can't imagine doing this workout at my PR pace without it being very difficult. Race a couple more times and it will come. |
| luke s |
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5:24 |
| LarryY |
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No idea but 2min is too long a recovery Bubba. Get some strength by cutting it to 90secs then 1min. |
| 800 coach |
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I've had female HS runners do a workout similar to this (slightly faster) who were 4:50 runners. |
| 800 coach |
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Sorry, that 4:50 was 1500 which is equivalent to about 5:12. |
| 800 coach |
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Without knowing your training or makeup, I'd like to suggest that while working on the strength (longer) side, you need to work to get those 400s faster innthat same workout. Start low doing some strides and then sprints as the weeks go by: For instance 6x 50m. Then do a few workouts where you are running 6 x 150 at 95%. then some quicker 200s (maybe 5 x 200m with 3min rests in 32 - 35secs. When doing these quicker lower workouts do not forget about the longer strength workouts and distance runs. Continue with the quick sprints before each track workout. After working the low end speed, that 12 x 400m workout might get down to 78 averages and finishing the last 2 in 74 - 76. After that, your 1600 will get down to under 5:20. |
| colllllllege chick |
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Uh, this prediction is way off. I would have guessed something around 5:30. Having done a similar workout at a faster pace (12x400m at 71s with ~200 jog), my mile time is only ~4:55 (though I usually run 5k or longer). Have patience. Sounds like you are doing the right training, but it takes time for your body to adjust and for you to improve. |
| bRoski |
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that workout is very hard to predict from. definately work on doing it with 90 second rest |
| Jim Lahey |
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Uh, this prediction is way off. I would have guessed something around 5:30. [/quote] Cmon, really? |
| Seen it all before |
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I was closest with 5:35, I win. Should be 5:20-25 soon though. Don't over-do the workouts and keep working hard. |
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