Predict 1600m time from 12x400m work-out

bumphaha

depending on training and what kind of runner you are i would say from 11:30-11:45

This workout is better to do with 1 minute rest. If you have too long of a rest, you don't get nearly as much aerobic endurance conditioning...80's are 5:20 pace, but I think you could go under 5.

Interestingly, Bannister's "key" workout before his first sub-4:00 was 10x440y with a 440y jog after each. Once he got his average for 10 reps below 60secs, he broke 4:00 shortly thereafter.

I suspect that the main difference between his workout and yours is that his 440y "jogs" were roughly 2:00 each, so really more of an easy "run" than a jog. (As a med student he was pressed for time, so being able to finish his 20 laps in 30mins was important.)

Obviously, OP, you have to work within the structure your coach sets up. But if you asked him, he might be okay with letting you jog between reps, rather than just stand around or whatever.

[In your case it would probably be a true jog, at least at first, so in the time permitted maybe you'd just jog out to the 100m mark and jog back.]

No biggie, though: he's already got you running at goal pace, and he'll be building your strength progressively by cutting the rests. With that, plus more races, you'll be fine.

I did a similar workout the other day and averaged around 73s w/ equal rest (about a 2:30 sendoff). I kept it pretty relaxed, though, so I think I can threaten 4:50 next week. It's early in my season and thus it was only my 2nd "interval" workout.

There are a few sticky threads about training on this site, but we should have one called "Predict My Workout". It could be filled with different standard workouts and it will say what times you should run for an event based on times for those workouts. Then people could just look it up. It might say 12x400m. w/ "blank rest" run at "blank time" will equal "blank times" in the 800, 1600, 3200, 5k, 10k..

Run doubles. Summer of malmo. Your workouts are fine. Now it's time to take running into your own hands.

Name wrote:

12 400s with 2 minutes rest. Averaged 80 and last four were 79, 80, 78, 78.

There was a little bit of wind and it was quite hard at the end but wasn't an all-out effort

Not sure about that profile, but the long time "classic" workout for sub 4 has always been 12-16x400@60 w/60sec rest interval.