Did a time trial by myself at 2:10.
Splits were 67 and 63. I realized how slow I was going on that first lap lol. Negative splits (if that matters)
I used to run the 400 but that was YEARS ago. I was in high 49 high shape during the time. Never ran the 800 once.
Right now at my best, I'm probably at 54 if I were to go all out in the 400.
Sincerely, a washed-up 400m runner who ran cross country with a 5k PR of 19:04, a 2 mile PR of 12:12, and a 1600m PR of 4:57.
I would say I'm more of a 4/8 guy rather than an 8/15. As you can tell my distance is absolutely trash compared to the shorter events.
Those longer distance PR's are rather recent, as I have picked up a lot of distance the past couple of months.
My workouts usually consist of 300, 400, and 500 repeats. Mostly 4-5 sets at 80% effort with 1 minute of rest. I can hit consecutive 60s on the 400s with 1 min rest but I die out by the last one lol.