I just had a MADMAN workout! Predict my 1600... TTing soon!

I would suggest 3:24 through 1200 and try to close fast. If you can close low 60s you might be ready for sub 4:20 this season. If you can't hold 68 pace, you're not yet in 4:30 shape.

A true Madman workout would be to bang your hot wife before going to work, burn down two heaters on the way into the office, go land a $1M account, 2 martinis at lunch at a steak house, leave with the hot young hostess and bang her like a screen door in a hurricane. Back home to put the kids into bed around 9pm.

I just did a 4:37 but my PR is 4:33. I think I just got unlucky today. Back to training!

If the goal is 4:20, get used to 4:20. Rather than running a "madman" workout short intervals, short rest, instead increase the interval amount even if it is at a slower pace.

Agreed on the 12x400m workout. As long as you can do at least one rep at 4:20 pace, you can build from there! You are super close man, keep up the great work

I ran a 4:20 my junior year of high school and I can assure you that I could never have run 12x400 @ 65-63 with 200m jog during that time. Maybe 10x400 at that pace with 2 min idle rest. I was also a speed based runner so 400 workouts were some of my best efforts. I am training for a sub 4:08 right now and would still struggle with that workout. Idk if lead foil hat is just a workout god or what. I would suggest that ur mile would be about 4:25-4:30 based on that workout. 4:25 if ur endurance based and 4:30 if ur speed based. Definitely not 4:20 though, you only ran 3 reps at 4:20 pace. And one of ur reps was like 3200 pace.

Sham 69 wrote:

6x400, 200 jog between reps.

68, 65, 65, 70, 67, 63.

I was at 9/10 effort on reps 4 and 5.

All out sprint on the last rep.

Am I ready to bust out a gutsy 4:20?

That’s a monster workout? That workout indicates like 4:40 ability.

wtf... wrote:

I ran a 4:20 my junior year of high school and I can assure you that I could never have run 12x400 @ 65-63 with 200m jog during that time. Maybe 10x400 at that pace with 2 min idle rest. I was also a speed based runner so 400 workouts were some of my best efforts. I am training for a sub 4:08 right now and would still struggle with that workout. Idk if lead foil hat is just a workout god or what. I would suggest that ur mile would be about 4:25-4:30 based on that workout. 4:25 if ur endurance based and 4:30 if ur speed based. Definitely not 4:20 though, you only ran 3 reps at 4:20 pace. And one of ur reps was like 3200 pace.

Agree.

You training for 4:08 as a HS senior, or in college?

uhhhhhhhh wrote:

Sham 69 wrote:

6x400, 200 jog between reps.

68, 65, 65, 70, 67, 63.

I was at 9/10 effort on reps 4 and 5.

All out sprint on the last rep.

Am I ready to bust out a gutsy 4:20?

That’s a monster workout? That workout indicates like 4:40 ability.

+1, OP is nowhere close to 4:20 based off this workout.