Ran a solo 10x400 in 78.2" wearing trainers, any hope of running a sub 5 1600 next week?

i wouldnt make that bet. i would focus on dropping the time on the 400s to at least ;73.5 for the last 3. with less rest. and getting at least a 1000 at 5;00 pace before making that bet.

I've always heard 10x400 w/ min rest is a good indicator of mile pace. So avg. 78 might not get you there.

Things might be different for you. But in my world, a workout like that has nothing to do with racing a mile. I could easily do that workout right now, but I probably couldn't break 5.

Of course, I may or may not be much older than you.

Your 1500/mile conversion only gets you to around 4:55. This workout is not a sub-5 workout, so I'm going to say you'd lose $100.

well ok based off your 1500 time back in april, then you could possibly run a 4:55 but it sounds like your fitness has slipped just a little bit. based off that workout id say you should first aim for sub 5:10 and then move on from there. u we’re giving yourself a descent amount of rest in between reps so i don’t think based off this workout your sub sub 5 shape but theirs always a chance. if anything i’d say go at 5:10ish pace through 800 and if you feel alright go for it and throw down the hammer. but overall i’d say your around 5:10 pace but who knows, good luck!

Is next Friday June 11th? If so, can you run one more workout in spikes before taking the bet? If you can do 10 x 400 @ 75 with 60 seconds recovery or 12 x 400 with 90 you have a decent chance.

The Dirty Duck wrote:

Is next Friday June 11th? If so, can you run one more workout in spikes before taking the bet? If you can do 10 x 400 @ 75 with 60 seconds recovery or 12 x 400 with 90 you have a decent chance.

Yup. I might be able to do the 12x400 with 90" recovery, but I know I have no chance at doing 10x400 with 60" recovery (75" lap average for both workouts).

itdepends wrote:

Things might be different for you. But in my world, a workout like that has nothing to do with racing a mile. I could easily do that workout right now, but I probably couldn't break 5.

Of course, I may or may not be much older than you.

I'm 30. I was a sprinter in college (high 11s for the 100), but moved up to the 800/1500 after graduating.

for most, I would say no. but you were there a short time ago. you are faster now than you were when you ran that workout. get in at least one more sharpening workout. maybe 200 or 300s working faster than race pace.

Go out right now and run 3 or 4 laps and make that your starting point. Warm up first.

Avoid the bet. Lots could go wrong.

Interesting replies here. I regularly run 12x400 with 75s recovery, I usually average 76s for the reps with the last in 73/74. I've never run a mile but running sub-5 seems like it would be asking a lot. I would guess I could do 5:05-5:10 but maybe I should give it a real go to see

8x400 on 1 minute rest is the test. You are probably in 5:10 shape.

If it were sub 5:10, I'd take the bet if I were in your condition.

But sub 5:00? Nope. You might have a small chance of making it, but you're far more likely to fail.

Going to hop on the dog pile.

Based on that mileage, the faster 400 time, the 10x400 workout, this is a solid "not happening" to an imminent sub-5 1600.

runderun wrote:

Interesting replies here. I regularly run 12x400 with 75s recovery, I usually average 76s for the reps with the last in 73/74. I've never run a mile but running sub-5 seems like it would be asking a lot. I would guess I could do 5:05-5:10 but maybe I should give it a real go to see

If you did the 12x400 in trainers, you can definitely go sub 5. But if you did it in spikes, your time would probably be around 5:05.

In high school I trained in trainers for everything. When I ran 10x400 or 12x400 I'd do a 200 meter jog (about 60 seconds of jogging) and would average about my 3200 meter racing speed. So maybe you're in 10:35 3200 meter shape? I think it'll be pretty close, but your lack of mileage concerns me. It's somewhat easy to fake your way through a short interval workout, and the little mileage makes you think you can't sustain it.

If you ran that workout and have been running 40 miles per week, I'd say you could do it. But not off 15mpw and a peak of 30.

I don't think you should take the bet unless you seriously under performed in that 4:33. My guess is you will be 5:10-5:15

highhoppingworm wrote:

I don't think you should take the bet unless you seriously under performed in that 4:33. My guess is you will be 5:10-5:15

Yeah, I probably won't take it.

I didn't underperform by a lot in that 4:33. If everything went right, I might have been able to go a tiny bit faster in early-mid April, but I probably wouldn't have been able to run sub 4:30.