What is the minimum raw speed of a 400m for a 4:15-4:20 mile?

minimum speed IMO would be around 55-56 fro the 400 all out.

60.

60?! You gotta me kidding me lol. At least a 54 would be doable but guess it really depends on the runner.

But is 400m speed really raw speed? :)

I coach HS track. He didn't ask what us typical but what is the minimum. I had a guy 2 tears ago go 60-2:04-4:18-9:10

irunforfun32 wrote:

60?! You gotta me kidding me lol. At least a 54 would be doable but guess it really depends on the runner.

Come on we all knew AlSal ran like a 4:02 mile with 59s speed:). The old rule of 400m+8s for mile time is close enough. A few people do a bit better (6s) but the reality is most distance guys have no legit 400m time. Nobody is running miles at 4s off their 400m PR. That 57 you ran junior year on a 4x400 after doing the mile during the first meet of the season gives a rough idea but who know how fast you would be in a rested race when in peak condition.

saved bell wrote:

I coach HS track. He didn't ask what us typical but what is the minimum. I had a guy 2 tears ago go 60-2:04-4:18-9:10

Why didn't he break 9?

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

saved bell wrote:

I coach HS track. He didn't ask what us typical but what is the minimum. I had a guy 2 tears ago go 60-2:04-4:18-9:10

No, you didn't. I was as strong as it gets, and I managed 60,2;08,4:30 and 9:28.

A 4:20 guy needs about 54ish speed.

Darby wrote:

But is 400m speed really raw speed? :)

No, and like adfdasfasfsafadfa said, most distance runner have no legit 400 time. They neither train for it, nor give it a good series of efforts like real 400 runners.

Darby wrote:

But is 400m speed really raw speed? :)

In distance running, speed is defined in terms of a 400 PR. I don't remember ever hearing about how fast someone could run the 100 or 200.

SDSU Aztec wrote:

saved bell wrote:

I coach HS track. He didn't ask what us typical but what is the minimum. I had a guy 2 tears ago go 60-2:04-4:18-9:10

No, you didn't. I was as strong as it gets, and I managed 60,2;08,4:30 and 9:28.

A 4:20 guy needs about 54ish speed.

You are incorrect. Please escape your narcissism here. You do not need to run 54 to run 4:20z

The guy who said 6s differential is corect. So you could run 64 second laps (4:16) with a 58 second 400

I know guys that were faster than that for the mile and could only pop like a 57.

saved bell wrote:

I coach HS track. He didn't ask what us typical but what is the minimum. I had a guy 2 tears ago go 60-2:04-4:18-9:10

Cool. Now tell us when the 400m and 800m was run and how the training was compared to when he set that mile PR. If someone offered 10k for breaking 59 3 days after the mile PR, would you have taken the over or under?

Absolutely real. He split 60 several times in the 4x4. His 2:04 800 was fresh and he still only split 60 two hours later. Sorry to disappoint you but some guys have no speed. He struggled to run more than 4 x 400 at 65 in practice too.

saved bell wrote:

Absolutely real. He split 60 several times in the 4x4. His 2:04 800 was fresh and he still only split 60 two hours later. Sorry to disappoint you but some guys have no speed. He struggled to run more than 4 x 400 at 65 in practice too.

He ran 4:18, but struggled to do 4×400 at 65? Right.

I never met a 4:20 guy that couldn't at least run 2:00.

Seppo Kaitenenn wrote:

The guy who said 6s differential is corect. So you could run 64 second laps (4:16) with a 58 second 400

This is fairly close to the truth but we should all be careful when issuing blanket statements. Someone can run 4:16 with 58 second speed but they are then likely capable of running a pretty good marathon one day.

Moron#3 wrote:

Seppo Kaitenenn wrote:

The guy who said 6s differential is corect. So you could run 64 second laps (4:16) with a 58 second 400

This is fairly close to the truth but we should all be careful when issuing blanket statements. Someone can run 4:16 with 58 second speed but they are then likely capable of running a pretty good marathon one day.

Maybe. 6s differential indicates elite speed endurance. That does not always translate to the marathon.