Mile prediction

High School Running

registered

3 years ago 01/18/2021 9:34pm EST

Recent workouts-

2 miles @ 6:56, 5 minutes rest, 12x200 in 39 average with 200m jogging rest. The overall reps + rest pace on the 200s was 6:51 for 3 miles.

4 mile run at 6:50 pace one day, followed by 7 miles at 8:25 pace the next day. Both felt pretty good and wasn’t sore after either.

5K @ 8K RP on the trails. Ran just barely sub 6:30 pace.

800 TT in 2:16. Slight downhill

6x800 @ 5K pace, averaged 3:03 per 800. Jogging 400m rest between reps. Total was 4.56 miles @ 6:47 pace.

12x200 all out sprints with 90 seconds jog between reps. 34 average. Fastest 29 (last rep)

Can someone please tell me what I could run in the 800/1600/3200?

3 years ago 01/18/2021 9:36pm EST

re: Noah Hansen

Edit: the first 12x200 workout was not an all out sprint. It was at 2400 pace for the reps. (Training for mile and 2 mile so I met it in the middle.)

3 years ago 01/18/2021 11:27pm EST

re: Noah Hansen

That's a weird set of workouts that doesn't strongly point toward anything. You sound like a lot of HS runners: good speed but aerobically underdeveloped, and doing your easy runs too fast.

Your best workout is your 800 TT, but the downhill makes it hard to say what it's worth, and the accuracy of the course is unknown. I'll guess 2:15/5:10/11:10. Keep working on your endurance and you could drop those times by 5/20/40 seconds.

3 years ago 01/18/2021 11:28pm EST

re: Noah Hansen

3 years ago 01/18/2021 11:47pm EST

re: hmmmm..

More like 5:20 for the 1600, 800 sub 2:10, 3200 around 11:00-11:30

3 years ago 01/19/2021 2:32am EST

re: Noah Hansen

The trick is why 200s feel like all out at 34 average, with last one in 29.

If in spikes in decent weather, that indicates certain times for 800/1600/3200.

If in training shoes in sub-par weather for track running, then it means something else.

That OP wants predictions of 1600m and 3200m, vice 1500m and 3000m, suggests HS.

If in HS, these look like workouts copied from the internet, and not what a good HS coach would give to their athletes.

I will assume HS, and spikes in average weather, for the 12 x 200m.

In that case, the 800m in 2:16 (dowhill) sounds about right, so 2:15 in spikes.

The 1000s are a strange choice, and OP ran 6 of them in 3:03 average, so 1600m in 4:48 (4:50 for mile).

3200m in 9:57 (10 min for 2 mile).

If soph, paces on runs are good, and will get faster.

If junior, paces are rather slow, and the 7 miles at 8:25 is an indicator of poor conditioning and lack of talent or drive.

If a senior, the workouts are a sign of confusion, so that the workouts were likely downloaded.

3 years ago 01/19/2021 2:34am EST

re: clac

clac wrote:
The trick is why 200s feel like all out at 34 average, with last one in 29.
If in spikes in decent weather, that indicates certain times for 800/1600/3200.
If in training shoes in sub-par weather for track running, then it means something else.
That OP wants predictions of 1600m and 3200m, vice 1500m and 3000m, suggests HS.
If in HS, these look like workouts copied from the internet, and not what a good HS coach would give to their athletes.
I will assume HS, and spikes in average weather, for the 12 x 200m.
In that case, the 800m in 2:16 (dowhill) sounds about right, so 2:15 in spikes.
The 1000s are a strange choice, and OP ran 6 of them in 3:03 average, so 1600m in 4:48 (4:50 for mile).
3200m in 9:57 (10 min for 2 mile).
If soph, paces on runs are good, and will get faster.
If junior, paces are rather slow, and the 7 miles at 8:25 is an indicator of poor conditioning and lack of talent or drive.
If a senior, the workouts are a sign of confusion, so that the workouts were likely downloaded.

Just woke up...800s vice 1000s, so mile in 5:50, and two-mile in 12.

3 years ago 01/19/2021 5:31am EST

re: Noah Hansen

I can run at 8.25 pace for a HM easily but I'd struggle to hit 34 for 200s, with 30 being my absolute best during a workout. The 800 TT is also so much stronger than your 8.25 pace run, I don't think I can run that. This tells me that you're so weak aerobically. I'd say 2.15 on 800(no more downhill, but also spikes), 5.30 on 1600 and 12.00-12.15 for 3200 because you're fading as the distance grows.

3 years ago 01/19/2021 8:54am EST

re: Noah Hansen

Just clarifying: the 7 miles was far from a difficult pace. It was meant to be easy. Just saying that I do more than just speed work

3 years ago 01/19/2021 9:00am EST

re: Noah Hansen

For what it’s worth I think I could hold sub 7 pace for 7 miles

3 years ago 01/19/2021 9:08am EST

re: Noah Hansen

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Mile prediction

Of General Interest

This thread has already been deleted.

You have been subscribed.

Mile prediction

Follow Noah Hansen

Block Noah Hansen

Follow Noah Hansen

Block Noah Hansen

Follow silviuburceadev

Block silviuburceadev

Follow Noah Hansen

Block Noah Hansen

Follow Noah Hansen

Block Noah Hansen

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.