10X400 in 68 for each w/ 2 min rest between each. What can I do for mile or 800?

2 minutes is fine for rest but it would be good to work down to 1:1 run rest ratio. I did a similar workout 8x400 workout with 90 seconds rest, averaged about 68 and ran 4:34 mile a week later in my first indoor meet. If you were dying by the 6th one I would say 4:42-4:45 would be a decent race.

Bullshit. As a 15 year old I did 10x400 in 70-71 with more than 2min rest and it killed me. I ran a 4:39 a week later.

At 34, I would do 4x 400 @ 68-69 with 200 jog at 8:15 mile pace and could do a 4:39 mile. Did not attempt the 800 often, but could go 2:06.

Simple Runner wrote:

As the previous poster said, too much rest between 400s. Don't know how old you are, but as a 21 year old I did 20 x 400 in 68 w/ an avg. 66 second rest interval. It was our most dreaded workout at the small college I attended: the 2-man 10-mile relay ... (which means my partner ran 20 x 400 in 66 w/ 68 seconds rest.)

My 200 PR was 23.9. My 1500 was a mere 3:57.1, which converts to a 4:15.x mile. I'd say you'd have a hard time breaking 4:35.

But here's an idea: Why don't you just run one really hard and see for yourself rather than ask everyone on here? What we think you can run doesn't matter. Get some friends to pace you. No skin off their backs to run with you for a lap or two. What are you, a Fraidy Cat?

I sense a UC Golden Bear in the house...

i did 12x400 on 4 mins they were 65-68s

5:00- 5:10 mile

2:10-2:15 800

this is stupid. there are a lot more factors that influence your mile/800 time than a mere workout. you want an answer??? anywhere from 4:20-5:00

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I did a similar workout late last winter on an outdoor track in the northeast (so cold weather but no snow):

12x400m in 66-68 with 2' rest

I ran an 8:35 3k a week and a half or so later. I also had a nice aerobic base due to the gentle winter.

zzzzaaaaqqqqq wrote:

5:00- 5:10 mile

2:10-2:15 800

I was going to say the same thing for the mile.

4:42

Maybe 2:05 for the 800