I ran 10 x400 today with 2:10 rest And I averaged 73.9, what would you say I could run in a race for the 800, 1600, 3200, and 5k based on this workout. This was in 85 degree weather and very humid. I am also a sophomore in high school
I ran 10 x400 today with 2:10 rest And I averaged 73.9, what would you say I could run in a race for the 800, 1600, 3200, and 5k based on this workout. This was in 85 degree weather and very humid. I am also a sophomore in high school
2:10 rest is too long for any training with that workout. If you want to do 400s, try these: (RP is race pace)
800: 4-5x400 at 102% 800RP, 5min rest
1600: 8-10x400 at 1600RP, 1.5min rest
3200/5k: 15x400 at 104% 5kRP, 45s rest
This guess will not be too accurate because of the rest, but I'd say you could run at least 2:14 / 5:00 / 10:55 / 18:00, MAYBE faster, but I can't know.
Ok thanks, so your saying that those would be my times at the slowest but you can't tel what the fastest times would be?
Why is every workout prediction thread 400 repeats with full recovery? Probably every other distance workout indicates race pace better than this.
The high school staple for a determinant of 16/32 strength is:
10 x 400m w/ 60s rest
If you can manage 70s, you're probably in 4:40 1600 shape.
Of course, this varies if you're coming up from an 800 runner or coming down from 5K strength, but +/- 2 seconds should give you a very good idea of what your mile / 3200 race pace is.
2:10 is far from full rest, and can often be appropriate for workouts.
Based on the workout I said do you think I'm in 4:55 shape?
Depends on how you run the mile. I did the 10x400 workout with 60-90 rest (I think it was 90) and was hitting 1:16s-17s in pain. I ran a 4:56 a few days later, miserably with a cold. I think you're in good shape but 2:10 is quite a long rest for 400s unless you're traditionally an 800 and down guy.
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