Bumping this thread as I’ve found it useful. What 800 could someone who ran just over 20 minutes (4 miles) of tempo in the low 5:0x range followed by 4x200 all at 26.7 off 2:00 rest(i locked onto a very specific pace) run? And what mile?
I’m in about 14:05-10 5000 shape but I don’t know what I could run 400 in. Speed used to be my weakness, and still is but to a lesser extent, but now I’m running flying 100s in 11.9-12.2 comfortably at the end of 7-8 mile runs for what it’s worth. I don’t think I could run 48.0 for 400 but think 50.x could be feasible.