Difference in fitness between 4:20 and 4:30 guy

It's a pretty noticeable difference.

If a race goes perfectly well for the 4:30 guy, and they hit 1200m in around 3:24, at best they are hoping they close in 66. A 4:20 would get to 1200m at 3:24 and would probably be able to close anywhere from 59-64 off of that pace.

You can observe the same thing in the 1500m when 3:30 guys race 3:40 guys. Usually the pace is slow and they hit 1100 at 3:40 pace, but then the 3:30 guy runs 52 while the slower runner closes in 56-57.

Lenny Leonard wrote:

It's a pretty noticeable difference.

If a race goes perfectly well for the 4:30 guy, and they hit 1200m in around 3:24, at best they are hoping they close in 66. A 4:20 would get to 1200m at 3:24 and would probably be able to close anywhere from 59-64 off of that pace.

You can observe the same thing in the 1500m when 3:30 guys race 3:40 guys. Usually the pace is slow and they hit 1100 at 3:40 pace, but then the 3:30 guy runs 52 while the slower runner closes in 56-57.

This is a good way to put it in perspective. If you only consider the last lap of a reasonably paced race, the 4:30 guy would lose by 4+ seconds in a 400m!

Imagine losing by 4 seconds in an open 400m! That's a huge gap in fitness.

How would you compare a 52 400m guy with a 56 400m guy? To be fair, it's only the last lap of the 4 lap mile though.

On the other hand, people drop from 4:30 to 4:20 like it's nothing all the time. So while it's a noticeable gap in fitness, it's very possible to drop those 10 seconds in a couple weeks or even from one race to another.

Going from 4:20 to 4:10 is a different story.

Sometimes there is no difference in fitness. I've seen 4:30 guys who were in just as good, and in a couple cases, better shape than the 4:20 guys they trained with. The difference was mental toughness. The 4:20 guys all had it.

In most cases when a 4:20 guy meets up with a 4:30 guy there is little or no difference in fitness. There is a difference in talent.

TrackBot! VDOT 4:20 mile

TrackBot! VDOT 4:30 mile

VDOT for 4:20 1mi: 69.9

Equivalent race times based on VDOT:

Marathon: 02:23:16

Half marathon: 01:08:24

15K: 00:47:35

10K: 00:31:01

5K: 00:14:56

3Mi: 00:14:23

2Mi: 00:09:16

3200m: 00:09:13

3K: 00:08:35

1Mi: 00:04:20

1600m: 00:04:18

1500m: 00:04:01

VDOT for 4:30 1mi: 66.9

Equivalent race times based on VDOT:

Marathon: 02:28:47

Half marathon: 01:11:04

15K: 00:49:24

10K: 00:32:12

5K: 00:15:30

3Mi: 00:14:56

2Mi: 00:09:38

3200m: 00:09:35

3K: 00:08:56

1Mi: 00:04:30

1600m: 00:04:28

1500m: 00:04:10

I am a bot. Info:

http://habs.sdf.org/trackbot

TrackBot! VDOT 4:10 mile

TrackBot wrote:

VDOT for 4:20 1mi: 69.9

VDOT for 4:30 1mi: 66.9

I am a bot. Info:

http://habs.sdf.org/trackbot

Lol 69.9 and 66.9 who said robots don't have a sense of humor.

VDOT for 4:10 1mi: 73

Equivalent race times based on VDOT:

Marathon: 02:18:01

Half marathon: 01:05:53

15K: 00:45:50

10K: 00:29:54

5K: 00:14:23

3Mi: 00:13:51

2Mi: 00:08:56

3200m: 00:08:52

3K: 00:08:16

1Mi: 00:04:10

1600m: 00:04:09

1500m: 00:03:52

I am a bot. Info:

http://habs.sdf.org/trackbot

The 4:20 guy is just more skillful he's not fitter.

4:20 guy isn't any more fit at all. Both are top 1% in cardiovascular fitness but the 4:20 guy wastes less energy and is simply better at running.

The 4:20 guy probably runs the tangents better

hitmonlee wrote:

4:20 guy isn't any more fit at all. Both are top 1% in cardiovascular fitness but the 4:20 guy wastes less energy and is simply better at running.

The 4:20 guy is in the top .5% you mean.

How much better is that 4:20 guy?

10/270 = 3.7%

OP wrote:

Besides "10 seconds" as some funny people will say, what is the difference? How much better is that 4:20 guy?

Its actually the best answer.

A better question would be what's the difference between 3: 46 and 3: 56.

4: 20 to 30 is losing concentration for a bit and finding yourself in a faster race. Neither time is worth a crack full of cold water unless you are a junior in high school/.

Pointing Out the Obvious wrote:

In most cases when a 4:20 guy meets up with a 4:30 guy there is little or no difference in fitness. There is a difference in talent.

At that speed, probably not talent, most cases training and refinement in speed, we get under 4:10, then we can start the conversation about talent.

walongcm o pitongspm

Actually Not wrote:

Pointing Out the Obvious wrote:

In most cases when a 4:20 guy meets up with a 4:30 guy there is little or no difference in fitness. There is a difference in talent.

At that speed, probably not talent, most cases training and refinement in speed, we get under 4:10, then we can start the conversation about talent.

ANY level of running is an expression of a degree of talent.

You can't compare the fitness of two different people based on times. If Andrew Wheating runs 4:20, he is in terrible shape. I would have to be in great shape to run 4:30. A less fit, but more talented individual can beat a more fit, less talented person.