Can I go sub 4:20 1600? If so how should i pace it?

1600m time is very good,

3200m time is good,

5k is average.

Conjecture as to 400m and 800m? Run those events, because I see nothing to support your guesses as to your 800m time.

If you can't get at least 8 seconds faster for the 1600m during track, I don't understand why.

Once you've run and listed some workouts or TTs, especially repeat 200s ,300s, 400s, or ladders, it would be easier to guess how you might proceed to run below 4:20.

Two schools of thought:

Fast pace for 3 laps, but don't strain. Then see what kick you have left, especially the last 200m.

Faster 1st lap and 1st 800m, then keep a good rhythm the 3rd lap, and then position yourself during the last lap for a strong final 200m

I think you can do it, but it might take a couple tries and especially it might take some competition. If you can find a race with multiple other guys running sub-4:20, it gets easier, because then you just stop worrying about pacing and just try to win the race. If you’re running it alone, my advice would be to run the first lap feeling fairly conservative (if you’re in shape it’ll be 63-65 even if you think you’re being conservative). Second lap push a bit and try to hit the same split as the first lap, or similar (aim for 2:07-2:10 at 800). Third lap maintain form and speed but don’t strain. The worst thing you can do is blow your load on the third lap and have no kick left at the end. Last lap start accelerating gradually on the back stretch and as you round the final bend just go balls to the wall to the finish line. The first time I broke 4:20 was a 4:18 my senior year and I got lucky enough to be in a competitive race (winner ran 4:16 and I was 3rd). However in college I ran multiple races in the 4:12-4:20 range for the full mile and whenever I had to set a pace this was the strategy I followed.

4:20 for a high school boy is not fast. It’s just not fast.

Hi Jxl1xn,

If accurate, It looks to me as if your 400 and 800 times line up fairly nicely for a sub 4:20. When I ran under 4:20 for the first time, I had run 54 and 1:58 so pretty close.

Having said this, my 5k was a little bit quicker, just inside 16 minutes.

As your speed looks a little better than your endurance, I think you should be able to run a slight positive split, maybe 2:08 or so through 800 but I wouldn't stress it either way.

In terms of training, lots of endurance e.g. tempos in the winter and then lots of work at mile pace or quicker leading up to the race got me there but always ask your coach if you aren't sure!

Jxl1xn wrote:

Going into this track season my goal for the 1600 is to go anywhere sub 4:20 and I’m wondering if its possible.

Coming off of the the Xc season I was able to go from 17:23 to 16:13 in the 5k, 10:38 to 9:36 in the 3200, and 4:44 to 4:28 in the 1600 off purely cross training. I haven’t run an 800 since freshmen year but i think I’m in shape right now to go around 1:58/59. My 400 is also a 54. How exactly do i go about breaking 4:20 when it comes to splits.

65, 65 ,65, 64

Normal splits for a HS boy running 4:19 would be in the neighborhood of 63.x-65.x-66.x-64.x.

I think that I can go sub 2 because we had a 600m 200m x2 workout at 800 meter goal race pace. For the 600 I went 1:29 to a 30 second break to a 200 where I hit 28 we then had a 10 minute rest where after I did the 600 at 1:31 to a 30 second break to a 29 200. On a separate workout we had a fast back to back 400 where I went 56 relaxed and 58 relaxed (the break for these 2 reps were 5 mins). Also the competition for the races are always going to be there because my team has around 6 guys sub 2 already.

I love this quote so much. The Hdrunners videos were so good.

65-65-65-65 is the obvious and simple answer. Obviously if you end up going out in 63 or 67, don't freak out but even splits should be the goal.

When I was in 11th grade, I broke 4.20 for the first time, I ran 4.16. My other PRs were 53 relay, 159 relay, 921, and 15.40 xc. Based on that, I would say that you have plenty of speed, but endurance is what to work on. With your rate of improvement, sky is the limit.

You are definitely in the ball park.

Splits:

100-17, 200 - 33, 400 - 66 (do not waste an ounce of energy or intelligence starting out fast)

800 - 2:11

1200 - 3:16

Finish for your PR

Good luck!

Newbury Park standards wrote:

4:20 for a high school boy is not fast. It’s just not fast.

Wtf dude? Only two guys (and myself) on my team can get in the 4:20s. With that time you can be pretty good in college too.

That weak stuff won’t cut it on my team. You’re clearly not committed.

Jxl1xn wrote:

I think that I can go sub 2 because we had a 600m 200m x2 workout at 800 meter goal race pace. For the 600 I went 1:29 to a 30 second break to a 200 where I hit 28 we then had a 10 minute rest where after I did the 600 at 1:31 to a 30 second break to a 29 200. On a separate workout we had a fast back to back 400 where I went 56 relaxed and 58 relaxed (the break for these 2 reps were 5 mins). Also the competition for the races are always going to be there because my team has around 6 guys sub 2 already.

OK, I have a good idea of what shape you're in and what you can do.

You should be on the threshold of a very good track year.

Especially with 5-6 guys at sub-2 already.

I would focus on fast 800s, running sub 2 at least twice, and as soon as possible.

Then the 4:20 1600m will come much easier.

With those fast 800 guys to train with, taking a couple of seconds off your 400m could be important. Better still if 3-4 seconds off.

Perhaps really get after the short intervals (200s, 300s) when training with these guys.

When you run the 1600m, I think get out faster for the 1st lap and the 1st 800m. Your 3rd lap will be good enough, and you understand how a last lap goes.

First lap pawns of king and queen

Asymmetricize the scene

Second bishop black to check

While bishop white the crown protects

Third and fourth lap knights descend

Showing two things in the end-

Formal fleeting pageantry

And overuse of strategy .

This is exactly what I would say. I broke 4:20 this summer in a time trial as a tune-up for cross season, and this is the exact strategy that I used. Granted, I got to sit on an assistant coach pacer for 800m, but we went through in 64-2:09 to run 4:18. I wouldn't change a thing about it. Easiest way to do it.

Sham 69 wrote:

Newbury Park standards wrote:

4:20 for a high school boy is not fast. It’s just not fast.

Wtf dude? Only two guys (and myself) on my team can get in the 4:20s. With that time you can be pretty good in college too.

If you go to 2:22 in this video, you will see where that came from.

Coach extrordinaire wrote:

Normal splits for a HS boy running 4:19 would be in the neighborhood of 63.x-65.x-66.x-64.x.

The OP would need an extraordinary sense of pacing to hit such precise splits. Will he be using pacer lights?

where it came from wrote:

Sham 69 wrote:

Wtf dude? Only two guys (and myself) on my team can get in the 4:20s. With that time you can be pretty good in college too.

If you go to 2:22 in this video, you will see where that came from.

https://youtu.be/-rtWyj-6Ecg