Based off of this workout what's my mile time?

High School Running

3 years ago 01/13/2021 1:40pm EST

So I (hs male) run about 60-65 mpw (building up to 70), which I will hold until my track season starts.

The other day I ran 7 miles at 5:59 pace, right near a tempo effort, and felt strong the entire time.

Right when I finished, I jumped on the track and ran a workout that isn't difficult, but starts to get a little tough when done after a seven mile tempo:

200 (34) 400 (70) 200 (34) 200 (34) 400 (69) 200 (32)

With one minute rest between each rep.

Based on this, does anybody have any guesses about my mile fitness? I want to get a ballpark but I don't want to work a time trial into my training schedule right now because it's hard to run a mile time trial fresh in the middle of a 65 mile week :)

3 years ago 01/13/2021 1:49pm EST

re: not terrible smallschool miler

Really hard to say without knowing anything else about you. I would guess between 4:20 and 4:30.

3 years ago 01/13/2021 1:53pm EST

re: Kenaneeser Beckelay

Kenaneeser Beckelay wrote:
Really hard to say without knowing anything else about you. I would guess between 4:20 and 4:30.

No. 4:30 at best, but I guess more like 4:40 - 4:45.

3 years ago 01/13/2021 2:01pm EST

re: Partridge

Partridge wrote:
Kenaneeser Beckelay wrote:
Really hard to say without knowing anything else about you. I would guess between 4:20 and 4:30.
No. 4:30 at best, but I guess more like 4:40 - 4:45.

Depends if he was just punching the time clock on the track or not. If it was eyeballs out, then ya, 4:30 at best. If he is more fast twitch and holding back, then impossible to know.

I would have done a workout like that and I ran 1:58 800m and 4:15 1500m in high school. I could run a 25 200m though. If he let us know some prior PR’s it would help.

3 years ago 01/13/2021 3:05pm EST

re: Kenaneeser Beckelay

So the reason I'm asking is I think my PRs are like way off my fitness level. I literally ran like 17;20 for 5k xc this year, and as I entered the winter training block I would be hurting pretty good after like 5 miles at 6:30 or slower, but like a month ago I was on a long run and I went 6:00 pace for 10 miles, and the last couple were definitely not comfortable, but that was like eight minutes faster than my previous 10 mile best, so that was a big breakthrough.

So, these are going to be way off (and they're a couple years old bc we didn't have track last year)

4:52 1600

2:05 800 maybe? I ran 2:10 my freshman year and haven't run an all out one since

and I ran 27 in an all out 200 on grass during an xc workout this year

I'm hoping to go sub 4:40, maybe 4:35 this track season...

3 years ago 01/13/2021 3:11pm EST

re: not terrible smallschool miler

Yes 4:40 should be attainable then. Your endurance seems to be coming around nicely.

3 years ago 01/13/2021 3:27pm EST

re: not terrible smallschool miler

Why would you want to run anything fresh?

Your perceived effort is helpful if precisely expressed, but we can ballpark it based on your report.

Time trial goal is < 4:40

3 years ago 01/13/2021 4:06pm EST

re: not terrible smallschool miler

10 miles in 60 min

7 miles under 6 min mile.

Real strong training.

Don't worry about intervals after a run like that...just reminds you that you can do intervals at a good pace.

I'm not a Lydiard fan, but I think you are running more the Oregon system as per Bowerman and Dellinger, so everything is fine.

I wouldn't fall in love with the mileage, it is more important that you run at a good pace than to pile on the miles. Therefore, if you decide to cut down to 50-55 mpw because you want it all under 6 min/mile, I say go for it.

I don't know how long until your track season starts.

So far so good.

As more intervals become part of the training, you have already shown that you can handle the workouts.

Could be a very good track season.

3 years ago 01/14/2021 12:18pm EST

re: not terrible smallschool miler

I would do a 4mi tempo and typically ran at around the same pace last year and ran 4:42 in a solo time trial. I'd bet you could go sub-4:30 from that workout.

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Based off of this workout what's my mile time?

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