dbc 806 wrote:
I was in good shape when I could do three miles at under 75 sec per quarter [...] You would sprint 50m and then simply "take your foot of the gas" - not slow down much really, just coast/float for 50m. Then go again, float, etc.
Let’s say, for arguments sake, that your sprint speed is 60s per 400m (even though likely much faster given your fitness). That would mean each lap of this, your sprints (200m) take ~30s and your floats are taking a total of 45s (~6min miles) ... I would think this would be right around marathon pace for someone that could essentially run a sub 16 5k the hard way (McMillan says 5:57 miles is an === marathon pace for a 16min 5k)... so it would seem like the float is just about easy run pace.... likely slower since you’re riding out the sprint for the first portion of the float.