Another mile prediction: 6x400m as recommended

This seems like such an odd workout to me. I'm not criticizing, I just really don't get it. What are you accomplishing with this session?

Best mile predictor workout is 8by400 with 60 second rest. Find the average time per lap and there you go. Usually ends up being a bit slower than the average when you actually run the mile, at least in my case

mild cardiac arrest? lol

Mild cardiac arrest?.Not good enough. You should be requiring defibrillator treatment after a genuine.mile.predictor workout.

True mile predictor workout is 25 x 400 on hills,.30 seconds threshold pace recoveries. Keep the number of your local A & E department handy. By the 22nd or 23rd interval, you should be taking it out of your pocket 50/50 in your head whether to phone.

Add 3 seconds to the average lap time to rule out workout warriors, and you have your likely mile best time in optimal conditions.

Do the workout around 2 or 3 days before the actual race, otherwise it's worthless.

mile prediction is DNF.

30" rest is not enough. Take 2'

No point doing this workout on road, espacially hilly road.

That's a track workout. Only on track for specific mile workout.

Doing tempo run every day makes no sense.

6:02

If you're suddenly dropping mileage to 2-3 miles per day, probably most people will end up doing somewhere between steady and tempo pace. A bit unusual, but a week of it won't hurt you. What's your source for measuring air quality?

Mile pace intervals take longer rests. Have you located a copy of Daniels yet? I think he suggests something like doubling the time of each interval for rest.

Well......6 x 400m and so different paces, and just 30 sec rest looks to be very difficult to predict a mile from........ Next time better to do 6-8 x 400m at mile race pace ( you can use the pace from your next mile race if you don`t have a resent time) with rest between back to less or equal 100 bpm ( or roughly 50% of MHR ) is a great repetition workout for the mile and the pace in the race will be close ( If the runner is correctly trained at the other factors that decide the outcome in the race). When running repetitions the goal is to run relaxed at race pace and then it`s important to give longer rest time than when running maxVO2 intervals.This way of teaching the body to run relaxed at race pace and over time trying to extend the length of the repetition reps is called "Staying Power" and was a big part of the famous coach Franz Stampfl`s system.

- Your head coach -

Bunch of trolls here. There's no reason why 30 seconds rest makes it harder to predict your mile time than 60. If you were really as tired as you said that day you could do about 5 flat fresh.

Lots of advice and warnings.

I was saying the symptoms were at least similar to cardiac arrest, so i didnt do a cooldown. My heart was quivering, very cold, and my jaw/teeth were aching. it was hard to breathe and my blood felt like it hurt to push through.

I measured air quality here:

https://www.airnow.gov/

Sub8Mile: I was hoping to see how close i was to sub5, i would do the workout the best i could and come back to here to see what shape i was in.

Okay so the thing i forgot was a MINUTE rest. I will for sure do that next time. lol the day after i finished up a 10 mile long run yay i just needed something nice and slow for the day after.

I will admit that i might have been being dramatic and instantly assuming that as a fact, but those were the same symptoms that i felt.

Sorry to beat a dead horse, but unless there's an *actual* cardiac arrest, please don't use the term even metaphorically. CA is an extraordinarily serious event that can result in death in a few minutes.

Oh yikes! Sorry to be ignorant :/ perhaps it was malnourishment then. not CA

You were experiencing cardiovascular stress, but that's different. Keep up with things like the 10 mile run at a slow pace and that will help to prevent such a response. Even 7 easy miles is good for a staple run, but it is good to run for 90 minutes plus on occasion.

ElGuerroujFan wrote:

Sub8Mile: I was hoping to see how close i was to sub5, i would do the workout the best i could and come back to here to see what shape i was in.

I get that, but what's with the running uphill and downhill to try to determine mile shape? What will running uphill and downhill six times tell you about your ability to run on a flat surface for 5 or so minutes? If this was recommended to you specifically as a mile predictor workout, I wonder if that was a weird prank suggestion, or maybe there's something about this workout that I don't get.

Why not do the well-known 8x400 rec 1' on a track as a mile predictor workout? Avg repeat times 4 is the prediction. (30" is not enough rec to allow you a fast enough pace over the entire workout if you are specifically looking for 1-mi prediction)

Or, how about just run 1 mile? A TT would tell you what kind of mile shape you're in, wouldn't it?

Or, if you don't want to run a full mile TT (maybe you are training hard and so the TT would be slow), how about a 3/4 mi TT? Divide your time by 3, multiply by 4. Somewhere between 101-104% of that is your current mile shape (if not done after a hard day), and somewhere between 99-102% is your current mile potential if you were to do a quick 2-week taper/peak right now.

In terms of your overall training, any reason you need to know your current mile shape? You're not building base etc in preparation for next XC or track season?

ElGuerroujFan wrote:

Sub8Mile: I was hoping to see how close i was to sub5, i would do the workout the best i could and come back to here to see what shape i was in.

I get that, but what's with the running uphill and downhill to try to determine mile shape? What will running uphill and downhill six times tell you about your ability to run on a flat surface for 5 or so minutes? If this was recommended to you specifically as a mile predictor workout, I wonder if that was a weird prank suggestion, or maybe there's something about this workout that I don't get.

Why not do the well-known 8x400 rec 1' on a track as a mile predictor workout? Average repeat pace x4 is your predicted mile. (30" rec is insufficient if you are strictly looking for a 1-mi predictor)

Or, how about just run 1 mile? A TT would tell you what kind of mile shape you're in, wouldn't it?

Or, if you don't want to run a full mile TT (maybe you are training hard and so the TT would be slow), how about a 3/4 mi TT? Divide your time by 3, multiply by 4. Somewhere between 101-104% of that is your current mile shape, and somewhere between 99-102% is your current mile potential if you were to do a quick 2-week taper/peak right now.

Oh i am not starting an xc base yet. I am doing a ¨mini season¨ since right after i got off injury they canceled track, so i want to break 5 in the mile now.

I want to see what kind of shape i am in right now so that i wont be running 4:59.9 and instead maybe like 4:55 or something so that it is not making me nervous.

I am in the middle of a ¨tiny base¨ i like to call it. it is 5 weeks of 40mpw and 2 weeks of vo2max(25-35 mpw) and then a taper week. The goal is to go sub5. I at least want to do it before i turn 15

here is the training thread:

https://www.letsrun.com/forum/flat_read.php?thread=10013583&page=1

The only reason i did this on a hill is because i live in a hilly neighborhood and i also cant go to a track except for the trial (my dad only wants to drive me once, not twice a week for workouts) so i resort to a hill workout. unfortunately there are not very many calculators for hilly workouts so i come here and ask.

Next time i will for sure do 8x400 rec 1´. i did read that before i think, but i must have messed up the recovery with a threshold workout recovery time.

But any predictions? I am going back to base training for a couple more weeks after this so no more predictor workouts.

-EGF

do a time trial

all eyez on me wrote:

do a time trial

Really? I mean, i am going back into base training i guess i might as well do one perhaps on Friday i will do one. if i end up doing one i will check back in here.