Just did 8x400 at 69 seconds with 90 seconds rest. It was a very hard effort. Does this mean I could run about 4:40 for a mile? Also, I’m looking for that one calculator where you input a workout and it spits out a race prediction. If you could link that below if you know what I’m talking about, that’d be great.
I've always heard 10x400 with 60 seconds rest as a predictor. But I also know a few people that say it's too hard. It really depends on if you're a speed type or endurance type.
If it was hard because of the pace, you might be able to pull it together and run 4:40. If it was because you didn't feel recovered after each rep, you're probably not ready yet.
It also depends on the weather, and if you have a few weeks to get some more workouts in. If you raced next week, I'd say 4:45-4:50 based on it being a "very hard effort". If you can do this in a few weeks, cut the rest down to 60 seconds, and get through the workout, then I think you'd be ready.
And I believe you're looking for runaugur.com. I don't think it's that accurate, it gives me a minute range for my 5k time, and you can't get mile predictions.
I think you are looking for
My guess off that workout would be low to kid 4:40s. I’ll say 4:43.
I couldn't hit mile pace for that workout.
needpredictionn wrote:
Just did 8x400 at 69 seconds with 90 seconds rest. It was a very hard effort. Does this mean I could run about 4:40 for a mile? Also, I’m looking for that one calculator where you input a workout and it spits out a race prediction. If you could link that below if you know what I’m talking about, that’d be great.
I did something similar back in the day and ran 4:37. I did 70s, and took an easy 400 jog- most likely 2 min? I was just taking it easy and I would always reset my watch during the rest interval. I was not a miler, but wanted to do a road mile, and that's what it came out to on race day.
If you look at the JD training calculator for a 4:40 miler, he gives 71 for rep pace training. So you have plenty of speed-according to him, endurance will be the ?
Why not do a TT? Then you will know. :) Four laps, all out.
https://runsmartproject.com/calculator/You should be pretty close. Some will say 8 x 400 w./ 1:00 rest is the gold standard. Depends on some other factors like your speed/endurance. Younger runners might be able to do that but not hold it in a race. Some other runners might be able to run 4:36. I know plenty of college programs that take :90-2:00 on stuff like this depending on what point of the season/year they're in. Depending on effort, it might be spot on. It shouldn't be off by more than 1-2 seconds/rep any way you slice it up. Maybe 4:44-4:48 is right but I would aim for 4:40 off of that. No reason not to go for it.