Is a 62" 400 and low 20s MPW enough to run a sub 5 mile?

How can you taper when you're barely training? What can you run for a mile right now? That's a better predictor than your mileage and a 400 meter time. And you're talking about a 1500 PR, so is that what you're running or is it really a mile? There's a huge difference between a 5 minute 1500 and a 5 minute mile.

I am 50. I run 20MPW and can only run 70 for the 400 but I can run 5 minutes for 1 mile so I think that you will no problem.

In theory 62 second 400 speed should be enough if you had decent strength but idk with that mileage the only way to know is go out and try to do it. You'd have to run the perfect race to do it imo. 62 second speed really isn't great for someone who is 35 though try to get that down

just one question.... wrote:

And you're talking about a 1500 PR, so is that what you're running or is it really a mile? There's a huge difference between a 5 minute 1500 and a 5 minute mile.

The streak and the goal is for a sub 5 mile. But it's going to turn into a sub 5 1500 streak if I can't break 5 in the mile by March 2.

Sorry no, I know we live in a time of body acceptance but 5’2”, 400 is just too fat for running

Maybe, but probably not.

That's an awesome streak. I really have no idea though. If you were in high school I'd say probably no. But the fact that you're 35 and have a long history of doing this makes me think yes.

If I were you I'd go give it a try soon. Like Sunday or before. If you don't make it then take it easy the following week and try again on the last day of the month (or another day that works for you).

At this point there isn't a whole lot you can do training wise to help. Just make sure you're rested and mentally prepared. Maybe get some crowd support and pacers to help.

You either need to add intensity on most daily runs 3-4 mi runs ~6:10-6:20/mi or interval workouts.

If you are already at 61 to 62 for 400m, the more important component is the sustained runs with somewhat hard to hard effort. These can be progressive or steady. You'll want to time trial 600 and 1000m each week w/90% effort, leaving a few seconds in the tank.

JoggyHobber wrote:

62 second speed really isn't great for someone who is 35 though try to get that down

In my defense, the 62 second 400 was done without race-day adreneline and took place the day after my longest run of the week (only 6 miles, but still...).

But I'll admit that I probably wouldn't have broken 60 that week even if everything was in my favor.

In my youth, the fastest 400 I ever ran was 62 seconds. It was in a workout, rather than a race, but I doubt I could have gone much faster in race conditions. Speed was not my forte. I still ran a 4:42 mile with that 400 time.

I suspect you should be able to break 5 minutes no problem.

Yes, I think you may be able to do it. Your 4 x 200m session shows decent for speed reserve for 5 min pace, and your regular Sunday sessions plus easy runs should be enough (hopefully).

You need to run your mile by March 2? Well, that's kind of short notice for planning purposes, but ok.

Based on what you've been doing and where you're at, I'd suggest a normal week this week, concluding with a hard session of 1200/800/400 with rest to HR 120 this Sunday the 16th. Run the 1200 at 3 sec per lap slower than goal pace, the 800 at right at goal pace, then push the 400m as hard as possible.

Two days of 3 mi easy, then a workout on Wed the 24th. 4 x 400m at 73-74 with 400m jog. This isn't improving your fitness really, and imo it's too late for that. This week is about getting you rested for a big effort and locking in your pace.

Two days of just 2 mi easy, repeat Wed's workout on Sat the 27th.

Sun & Mon just 1 mi easy and 4 x 100m strides. Not too fast, but not too slow. 800-mile pace.

Tue March 2nd: Mile

Good luck. Let us know how it goes!

I have a hard time believing you can run a sub 5 mile at 6'2", 400 lbs.

Phat Bouy wrote:

I have a hard time believing you can run a sub 5 mile at 6'2", 400 lbs.

All right well I am devouring this big plate of whole wheat pasta covered in chunky tomato sauce with chicken sausage & bell peppers - oh, and of course grated parm - and I just have one little, er short observation:

OP said 62"

That's 5'2" you know there, champ.

Welllllll it looks like your haha didn't quite work out there did it my man? Not to mention somebody ALREADY MADE THAT JOKE YOU PUTZ.

Woo, dunno where that came from. Didn't mean to yell and all. Here, lemme give ya a little pasta & fixins as an apology. There, there.

I broke 5 for the first time after coming back from a year off due to injury. My schedule from 5 weeks to 1 week before the target race was something like this:

Sunday - Off

Monday - 2 mile warm up

7x (400 in 73s, 2:30 recovery, 200 in 35s, 1:30 recovery)

1 mile cool down

Tuesday - 3.5 mile moderate

Wednesday - 3.5 mile moderate

Thursday - 2 mile warm up

1600m race

1 mile cool down

Friday - Off

Saturday - 4 mile moderate

Total: 20.6 MPW

Prior to this block of training, I had spent 8 weeks building up from 0 MPW with no long run. I split 60 in a 4x4 a few weeks before breaking 5, so I bet I would have split ~62 in a 400 time trial. If you taper well and have a pacer on race day, you can absolutely do it.

Thanks for the input. It seems that I might have a reasonable chance of pulling this off according to the various anecdotes on here.

I guess it all comes down to pacing/pacers and whether or not I have a good race day. I don't know many people who're in or close to sub 5 shape now, so I might have to hop into an open or college track meet. I just hope that the slow heats are "4:59 friendly" (for lack of a better term). I'm going to be screwed if I get sucked into a sub 68" opening lap...

It's old news, but in case anyone's curious, I ended up running 5:02 for the mile and came through the 1600 mark in 5:00. My pacer wasn't perfect (fastest lap in 72", slowest lap in 77"), but I probably wouldn't have been able to make it at that time even with consistent 74.5" splits.

streaker!! wrote:

It's old news, but in case anyone's curious, I ended up running 5:02 for the mile and came through the 1600 mark in 5:00. My pacer wasn't perfect (fastest lap in 72", slowest lap in 77"), but I probably wouldn't have been able to make it at that time even with consistent 74.5" splits.

My third one mile race as a 9th grader on 440 yard track, 1st quarter mile split, 66.xx. My third one mile race as a ninth grader was my 1st sub-5 one mile. I simply raced with more effort. You do not necessarily need to slow down 1st 1/4 mile, focus on racing harder last three laps.

streaker!! wrote:

It's old news, but in case anyone's curious, I ended up running 5:02 for the mile and came through the 1600 mark in 5:00. My pacer wasn't perfect (fastest lap in 72", slowest lap in 77"), but I probably wouldn't have been able to make it at that time even with consistent 74.5" splits.

I think you win The Updater title. Everyone says what they're going to do on this board, hardly anyone reports back (Coebra Syndrome).

I'm curious. Did you ever do any longer intervals... 600, 800, 1000?