Middle94 wrote:
It's not very useful to say "I did this workout but wasn't trying" when trying to estimate a race time. You could literally run anything from 4:15 to 3:45. Nobody can know what that session felt like for you.
For a prediction you need to run something with near maximal efforts.
Sorry for the confusion. I definitely was trying during the workout. It wasn't a 100% maximum effort, but there was definite effort present.
If it helps at all, I raced my first ever full mile and 800m about a month and a half ago and went 4:31 and 2:00 with maybe an hour or two between. Like I said, they were my first ever races, and I've already grown a lot since running those times. I hadn't started doing workouts besides easy mileage before those races.
In High School, I was an all-state/all-american sprinter and 400m hurdler. I had to quit the hurdle events because of a recent injury over the summer and/or last fall, which is why I converted to distance events in December.