What workouts and paces can predict someone is capable of a 4:40 mile?
What workouts and paces can predict someone is capable of a 4:40 mile?
We had a few run in the 4:40 range in high school.
On the 5k tempo run, 17 minutes or better. On 400m intervals, 58-60 seconds.
hopeinsf wrote:
We had a few run in the 4:40 range in high school.
On the 5k tempo run, 17 minutes or better. On 400m intervals, 58-60 seconds.
Ok I run 4:40 1600 and I can do a 3 mile tempo in 16:45 I think (from a while ago) but those 400 intervals are rediculous!! nobody I know can run those that fast who is a distance runner, at least not without 10-15 min rest. I run 68-70 for 8x400 with 1-2 min rest I think- cant remember though.
agreed with the 17 but 58-60? yeah for like 2. if youre doing multiple of those youre way better than 440...
If I want to do a three mile tempo run tomorrow to gauge my approximate mile time, should I do it on the track or the roads? Roads around here are slightly hilly.
hopeinsf wrote:
On the 5k tempo run, 17 minutes or better.
please...
i am a 4:30 miler - I run 60 min / 10 miles as long run, if a go for tempo I run 29:00 for 5 miles, or about 17:15 for 5k.
As for my quarter sets, I am able to do 10 x 65 resting 2:30 (long rest) or 10 x 69 resting 1:30, or even 15 x 72 resting 1:00.
no way I could run 58-60.
one week before racing I run 5-6 for 62-63 and that's the fastest as I go.
hopeinsf wrote:
We had a few run in the 4:40 range in high school.
On 400m intervals, 58-60 seconds.
I can only assume that was meant to be 68-70 seconds and your fingers were off by a key or something
The only way someone in 4:40 shape is running 58-60 seconds for a bunch of repeat quarters is if they have 47 speed to go with it.
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