4x800 workout to predict mile time

Also nice to mention that this workout did not feel like an all out effort.

4:30

Probably sub 4:30, maybe 4:23-4:25 if you are fully recovered from that last workout

Here's one way to think about it:

That workout doesn't predict anything re mile time, I don't think. If you are going to use 800m repeats for a mile prediction, as far as I understand the workout would be 3 x 800 with something like 5 min rest, at full mile/1500m race effort. The average rep is your mile pace.

But 3 x 800 with long rest is probably best done late-season, because the intensity will help you peak (as you simultaneously reduce weekly volume). 3 x 800m early- or mid-season probably isn't very helpful.

Why not just do a TT and then add some 200m repeats after, or some other more useful workout? Or maybe just not worry about workouts predicting how fast your eventual race will be -- ideally, workouts should serve a purpose based on where you currently are in your overall training cycle. Early workouts should build toward mid-season sessions, and mid-season workouts should prepare you for competition and end-of-season peak.

For example, if an elite miler is doing a weekly fall workout of 8 x 1000m with 1 min jog, he/she isn't trying to predict their June 800m time off that session. And certainly not looking to predict current 800m time based off that.

If your programme calls for workout paces based on current race pace, then I would suggest that you probably should do a TT or talk to a coach about how to approximate it for you personally.

Not an expert -- hope this helps :)

Anybody who knows more than I do, please correct if I went wrong here.

Alternatively, here's another way to think about it:

A) How can you possibly predict 1500m time from a workout that, as you say, did not feel like an all-out effort? Was it even close?

and B) Wow, you just ran 4 x 800m at last season's 1500m PR pace! And it wasn't even an all-out effort? Safe to say that you should be a good bit faster that last year's PR. Keep it up!

Sub-8 Mile wrote:

Here's one way to think about it:

That workout doesn't predict anything re mile time, I don't think. If you are going to use 800m repeats for a mile prediction, as far as I understand the workout would be 3 x 800 with something like 5 min rest, at full mile/1500m race effort. The average rep is your mile pace.

But 3 x 800 with long rest is probably best done late-season, because the intensity will help you peak (as you simultaneously reduce weekly volume). 3 x 800m early- or mid-season probably isn't very helpful.

3 x 800m with 5 min rec was what I thought of....great workout when run fast--real confidence builder.

OP's times were good in a workout that I wouldn't want to do on a track, if at all.

OP...perhaps run a mile (1600m) TT.

Then train to get the 800m back under 2, and as far below 2 as possible.

For example, get used to 6 x 200m in training shoes with 200m float (less than 2 min recovery). Run the six 200s at expected 800m race pace, even though the race would be in spikes..

Do that workout once a week, for a couple of weeks.

Then run 2 x 600m, 10 min recovery, during the 3rd week.

The 4th week, do a 800 TT.

5th week, run a 1200m TT.

Then in the 6th week, run the 3 x 800m with 5 min recovery.

By the end of 6th week, OP should have a very good 1600m time.

8hunnid wrote:

If I ran 4x800 in 2:18 average with 3 min recovery, what’s an estimate of how fast I can run a mile? I run 50 miles per week and my PBs from a year ago are 2:00 (800) and 4:19 (1500). Any feedback would be helpful.

Faster than 4:36. 3 x 800 with more rest is going to be a better mile predictor. I would say 4x8 off of 3:00 is going to put you somewhere between 3k & mile pace. Depending on your strength/mileage (which looks good enough) it could be closer one way or the other. I think sub-4:30 is right & more on par with your 2:00 800. Your 4:19 1500 is in need of an update off of that alone.