Mile TT Prediction

High School Running High School Training

3 years ago 01/15/2021 3:27pm EST

I'm a HS runner with current PRs of 4:46 (from spring 2020), 10:30 (kinda bad, i know), and more recently, a 16:09 from XC this season. I've been running 30-40 mpw since May, and I improved quite a bit this XC season, so I was wondering what I could do in a mile. Here's a workout I did recently for reference.

2800 at tempo - 5:46 pace

2 min rest

3x800 with 800m recovery - 2:32, 2:31, 2:27

2 min rest

3x200 - 30, 30, 30

All of this was on a grass field (because the track was occupied), so I feel like some of the 800s and 200s could've been a little faster. Any guesses?

Right around the mid 4:40s, maybe even threatening 4:40. Doing those 800s after that tempo is impressive.

3 years ago 01/15/2021 6:59pm EST

re: bsbsbs

I think you have a shot at sub 4:40 on a good day.

Sub-4:40. I ran 4:40-low in a solo time trial last spring and coul probably hit similar paces on this workout. Btw just curious, why 2800m and not 3200m or two miles?

3 years ago 01/16/2021 9:48am EST

re: John A

honestly, no clue why we did 2800 instead of a more normal distance. our coach is kinda known for doing things like 2800s and 3600s and distance that are unorthodox.

3 years ago 01/16/2021 11:23am EST

re: hope im not found

Usually that’s so people treat it as an actual tempo and run more by feel. A 3 mile or 5k tempo is easy to treat like a race.

3 years ago 01/16/2021 5:00pm EST

re: hope im not found

hope im not found wrote:
honestly, no clue why we did 2800 instead of a more normal distance. our coach is kinda known for doing things like 2800s and 3600s and distance that are unorthodox.

can't figure out a mile time from the workouts.

As I mentioned on another thread, maybe do this TT to get an idea:

Run 600m fast, float 600m, kick last 400m.

In HS my junior year, I did this with a senior (9 flat 3200m runner) in a dual meet.

90 seconds, then exactly 2 min, then I kicked 59 (4:29 mile) and he kicked 60 (4:30 mile).

Good way to run a decent 600m and yet still get a good mile time.

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