Hey all. I don't know too much about conversions, so I figured I'd ask here. How much does running an 800m and a mile effect a 4x4 split? I ran a 55 after those races, what could I squeak out if I was fresh? I haven't ran an open 400 in a while but my 800 PR is a 2:05 and my 200 time are usually 24 high/25 low if that helps.
btw I am asking for a 4x4 split time, not my open 4 capability. You can give that if you like but it's okay if you don't.
conversion help wrote:
btw I am asking for a 4x4 split time, not my open 4 capability. You can give that if you like but it's okay if you don't.
It depends a lot on your training, the type of runner you are, and the effort that was put into the 800 and mile. A true 400m sprinter would be destroyed after any reasonable effort on the other two.
On the other hand, your 200m time seems to indicate 53 at best. I would say fresh and with two weeks of dropping volume, 51.5-53. a wide range, but too much is unknown here.
Powergeezer wrote:
conversion help wrote:
btw I am asking for a 4x4 split time, not my open 4 capability. You can give that if you like but it's okay if you don't.
It depends a lot on your training, the type of runner you are, and the effort that was put into the 800 and mile. A true 400m sprinter would be destroyed after any reasonable effort on the other two.
On the other hand, your 200m time seems to indicate 53 at best. I would say fresh and with two weeks of dropping volume, 51.5-53. a wide range, but too much is unknown here.
Thank you. I was on ~25 miles a week at the time, and was doing a lot of speedwork, but I'm by no means a true sprinter. I ran the 800 all out (2:07 iirc), and the mile I tried on but ran pretty slow (4:5x? my PR is 4:40).
some of my best distance runners have dropped their best 4x400 times after running 4x8 at beginning of meet and 3200 at end of meet.