I did 16x400 with 45 second rest in between and I had 1:15-1:16 for about 11 reps on em then 2 1:17 and the rest were 1:20-1:25 so I hit the wall on 13 I also had a workout yesterday what could I hit for a mile?
I did 16x400 with 45 second rest in between and I had 1:15-1:16 for about 11 reps on em then 2 1:17 and the rest were 1:20-1:25 so I hit the wall on 13 I also had a workout yesterday what could I hit for a mile?
Mid to high 4:30s
Coach wrote:
Mid to high 4:30s
Too slow... Definitely 4:22 or under.
Bump
high 4:30s maybe. You ran the workout really bad (you started slowing down then died), why are you trying to base a time off this? Just go run a mile.
disapointed wrote:
high 4:30s maybe. You ran the workout really bad (you started slowing down then died), why are you trying to base a time off this? Just go run a mile.
I agree. Also, what in the world was the poster trying to accomplish with this workout? Seems like a recipe for burn-out/injury.
Nothing wrong with the workout if you know what you are trying to get from the workout. Not enough information - this is NOT a mile workout for most people. Why were you (OP) running 75-76? I would start this workout at, perhaps, 5k goal pace (maybe 3k) and try to get faster throughout.
Also, how is this sessions a progression from a previous session, and if it isn't then why isn't it? When it people don't understand the purpose of a workout, is it any wonder that it doesn't go according to plan!
kitty bar the door wrote:
Nothing wrong with the workout if you know what you are trying to get from the workout. Not enough information - this is NOT a mile workout for most people. Why were you (OP) running 75-76? I would start this workout at, perhaps, 5k goal pace (maybe 3k) and try to get faster throughout.
Also, how is this sessions a progression from a previous session, and if it isn't then why isn't it? When it people don't understand the purpose of a workout, is it any wonder that it doesn't go according to plan!
I agree. A solid workout for somebody looking to have a solid aerobic base building workout and build some toughness.
It isnt very useful for predicting a mile, though.
Therunningguy wrote:
I did 16x400 with 45 second rest in between and I had 1:15-1:16 for about 11 reps on em then 2 1:17 and the rest were 1:20-1:25 so I hit the wall on 13 I also had a workout yesterday what could I hit for a mile?
I put up up a workout like this a couple of weeks ago but way harder. 12 X1/4 70-75 with a fast jog of 45 seconds at a 8 minute pace then 2 fast 220s . Some Jackass came on here and said it was a joke workout.Now it's a different story.lol. let's run is a joke.
You guys are WAY TOO GENEROUS. 16x400 converts over to about a 3000 or 3200m race pace. So if he's doing this workout in about 75-76 with a couple of 77s and finishing the last 3 in 80-85, this is the math:
16x400m = 6400m run in about 20 mins 35 sec, which comes out to 5:10/M pace. So he's running a 3000m in about 9:38 or 3200m in about 10:17.
A person running those kinds of times is 4 minute, low-50 second miler at best.
Seems like this is more of a 2mile 5k workout.
Seems like this is more of a 2mile 5k workout.
Runnerdnerd wrote:
kitty bar the door wrote:Nothing wrong with the workout if you know what you are trying to get from the workout. Not enough information - this is NOT a mile workout for most people. Why were you (OP) running 75-76? I would start this workout at, perhaps, 5k goal pace (maybe 3k) and try to get faster throughout.
Also, how is this sessions a progression from a previous session, and if it isn't then why isn't it? When it people don't understand the purpose of a workout, is it any wonder that it doesn't go according to plan!
I agree. A solid workout for somebody looking to have a solid aerobic base building workout and build some toughness.
It isnt very useful for predicting a mile, though.
Yes, this is a good workout to get in a really nice volume at VO2max-ish, without being as taxing as long 1000m repeats. Nice early-season session. 3000 pace seems like a good pocket for this.
I'll give the OP credit and say he could have held 1:17s if he had started with that rather than 1:15s. That would be 9:37 3000 pace. (That may be optimistic, so consider my mile estimate a ceiling and add 5-10s on the mile if you think 1:18-1:19 is a more reasonable take on his ability for this workout.)
Not having much other information here, I think that 4:50 is a reasonable take on his mile ability.