4x1 mile in 4:59, 5:01, 5:02, 4:58, with 2 minutes rest in between. Weather was ideal, might have been able to do another if my life depended on it. Could I break 16 off of this workout?
Thanks in advance
4x1 mile in 4:59, 5:01, 5:02, 4:58, with 2 minutes rest in between. Weather was ideal, might have been able to do another if my life depended on it. Could I break 16 off of this workout?
Thanks in advance
Yes. I see you breaking 16:00.
And I honestly think you should be able to run ~15:50, maybe a little under.
However you need to pace yourself well.
If you run the first mile @ 5:10, even 5:15, I am pretty sure you can run a progressive race and finish at least with a 15:55.
Don't try to replicate the avg pace of this workout (around 5:00) for the first mile, or you might end up with a 16:30.
Good luck.
absolutely you can break 16 - way under 16.
do you doubt this?
You can probably run pretty damn close to 15:30. Maybe even faster, that's a good workout.
I use a very similar workout as an indicator of fitness. Whatever I can do 4 X 1600m in (with full 4-5min recoveries)... that is the same pace that I'll run a 5K (on the track). A xc or road 5k is slower than the track (obviously), but you also took less rest. So, assuming you have decent strength, I'd guess you can run 15:30-40. Just dipping under 16 seems like it would be kinda easy, given this workout.
I've done that session in similar times and ran ~15.45
you're probably looking at 15:30-15:45 fitness right now.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2024 College Track & Field Open Coaching Positions Discussion