Mile Prediction

about 5:10

mr. dr. professor patrick wrote:

about 5:10

No way. That workout translates to a 4:56 mile...possibly faster.

you were dying hard...i'd be impressed if you could run 5:25

5;05

gwen wrote:

you were dying hard...i'd be impressed if you could run 5:25

Be impressed. That's my opening mile in several 5K's. I also did 12x200 with 200m jog in 0:29-0:32 last week.

Stone Cold E.T. wrote:

That workout translates to a 4:56 mile...possibly faster.

Seconded.

mr. dr. professor patrick wrote:

about 5:10

Seconded.

4:58. If you can do that 12x200 workout (and taking in account that 8x400 in which you averaged around 74) I say you'd be under 5.

We used to do 8-10x400 (60 sec rest) and without fail it was the best predictor workout for the mile.

5:00 - Psychological win if you break into the high 4:50s. You only ran 8 of these 400s - if you ran 12, I would say low 4:50s but you were hurting on #8. You were also working out in flats, so you are not getting a benefit come race day with lighter feet.

May I suggest a solo 1200m test? If you finish around 3:34-3:41 I'd say you've got a very good shot. 3:41 is the absolute slowest you can go solo if you want to break 5. Adrenaline should pull you through the last 400m.

Going with 4:58 if you race to full potential. My workouts in 8th grade when I ran 4:54 were: 4x400m in 72-74s with 200m jog. 800m + 400m + 200m in 2:20ish, 65ish, 31ish. Track was 20-30m long. 8x300m in 54-56s with 50m walk, 50m jog. But then again, my body responded a lot with that training.

your 200m workout (done at 58-64 400m pace) suggests you have decent speed, but your 400m workout at only 74ish average pace reveals that endurance is your weakness...i think a bear will jump on your back at 1200m and you will close in 79 for a 5:04.

and those 5Ks where you went out in 5:25...were they recent? how fast did you end up running? that info will tell us way more about your mile potential than the 200s workout.

My last 5K was more than a month ago...17:25 on the roads. I always get out between 5:25-5:30 depending on the course/competition. I do struggle with endurance. I've never even broken 6:00 min pace for a 4-5 mile tempo. Any run longer 13 miles becomes painful.

I'm not sure what my 200m/400m speed actually is....I've never ran one all out on fresh legs.

Thanks for the advice on 1200m workout. I might try that next week and get back to you with the results.

Did my final tune up workout today per Daniels RF.

4x400 Mile Rep pace (400 jogs)

3x200 Mile Rep Pace (200 jogs)

Splits

1:14, 1:13, 1:12, 1:11

:34, :35, :33

Feeling pretty confident I'm going to get it done this week.

Update.

I ran 5:07 last week.