Hi, did a workout today of 4 sets of 3x400m with 80 second rest between reps first set, 70sec the second, 60sec the third, and 50 the fourth set. 3minutes 30 seconds between sets rest. ran 70,69,71. 69,70,70. 69,69,70. 66,64,63. from 1-4 set. im a junior with mile pr from last year of 429 and 1544 5K pr this past fall. run 40-45 mpw and have ran 3 mile tempo at 520 pace a couple weeks ago. what do you all think i can run?
9:15-9:25
just run a 2 mile and figure it out on your own,,,,, it isnt a marathon just get out there and do it,,,, like seriously come on, get a grip
What I would suggest is to go out during track practice and just tell your coach that you are about to rip. Put on your spikes with a weird grin on your face, and then proceed to run 3200m in 8:57 minimum. If you do this, you are ready to run a fast 2 mile for sure!
9:15 give or take... good luck
Probably 20 minutes for the mile. It's not really humanly possible to break 5 so 20 minutes sounds about right for a non-professional clean athlete.
Jayordon wrote:
Probably 20 minutes for the mile. It's not really humanly possible to break 5 so 20 minutes sounds about right for a non-professional clean athlete.
That was the most pathetic attempt at a troll I have ever seen in my life
0/10
For some reason, this made me laugh out loud really hard. Nice job Jayordon
If you ran 4:29 last year, this is the best predictor. You should be able to go 4:20-23 this year and I would say that that level is worth 9:25 for 3200, but not 9:15 at all. 9:15 is closer to 4:16-17 level for 1600. I don't see you getting there this year. Next year prob.
I ran a workout for XC (almost weekly) that was 12 x 400 on the track w/a strict 60 sec rest and I would go about 70, 69, 68, 68, 69, 68, 68, 68, 68, 68, 66, 64 = ~ 68 avg. Trying to get all the reps in 68 except the first two and the last two. I ran 15:49 on a real course that Fall.
I went 4:25/9:25 that track season.
Your MPW and tempo-pace are not indicative of much.
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