How fast can I run a mile/3k

poohsheisty wrote:

I just did a workout what do you intelligent posters think I can run for a mile?

1 mile tempo: 5;43

8x400 w/ 1 min rest in 69-70.

~5:05-5:10

That 8x400 is probably near mile race pace so maybe somewhere between 4:35-4:45 🤔

Your workouts are based on your race times. Not the other way around. Do you seriously not have 10 minutes to spare to figure this out.

Depends on how hard those 400s were for you. 1 min rest is not much, but some people have the ability to run fast in a 400 rep and the inability to put a good mile together. I'd say 4:40-4:45 as most likely, but if you were running relaxed, 4:35 is possible. If you were going to the well every 400, you could be 4:50-5:00.

THOUGHTSLEADER wrote:

Depends on how hard those 400s were for you. 1 min rest is not much, but some people have the ability to run fast in a 400 rep and the inability to put a good mile together. I'd say 4:40-4:45 as most likely, but if you were running relaxed, 4:35 is possible. If you were going to the well every 400, you could be 4:50-5:00.

I didn’t really feel like I was getting deep into the well until the last 2-3 reps. For reference I ran 4:38 for 1500 and 9:52 3k last year but I am more of a 5k/10k runner. So far this fall I’ve had my best XC season to date(17:12 5k) and have equaled my 3K PR in a pre season time trial and closed a workout in a 5:10 1600. I am a girl so not sure how that factors into my ability vs my workouts. Thanks!

Honestly you should be capable of going 4:40 or faster. That's a big jump from a 4:38 1500 but frankly I don't see a 4:50+ miler being able to complete that workout unless they were a very weak racer/head case. I used to do a very similar workout a couple times every year in high school and it was always a great predictor for races. The one thing I would say is that my coach always said to add your four slowest reps (not your average). So my senior year, when I was averaging 63, that might have a 60-61 at the end and a 65 somewhere else. I ran 4:18 ¯\_(ツ)_/¯

poohsheisty wrote:

I didn’t really feel like I was getting deep into the well until the last 2-3 reps. For reference I ran 4:38 for 1500 and 9:52 3k last year but I am more of a 5k/10k runner. So far this fall I’ve had my best XC season to date(17:12 5k) and have equaled my 3K PR in a pre season time trial and closed a workout in a 5:10 1600. I am a girl so not sure how that factors into my ability vs my workouts. Thanks!

Good context, you definitely have good strength right now. I would say 4:45-4:50 for the mile would be my updated projection for a well-paced and executed race. I think given your description of the workout and your profile as a runner that you were a bit quicker than mile pace on those reps.

I'm revising my prediction to 4:45 - 4:50, based on further information provided.

I have seen people absolutely crush 400 workouts but suck in races from a mile to 10K, but given your 3K and 5K times, you should be good.

I was injured last XC season and only ran 19:20. I had a consistent 4-5 months and demolished my track PRs I ran 17;02 on the track for 5k also. Last spring I would have Struggled to hit this workout in 75s if I’m being honest.

Last workout before this one I did 10x800 w/ 1 min rest and averaged 2:42 starting with some 2:44s and closed with a 2:39.

Had a great summer Build up and consistently 65-75 miles per week the last 12 weeks. I am not a speed runner but more strength 800 pr is 2:19

THOUGHTSLEADER wrote:

poohsheisty wrote:

I didn’t really feel like I was getting deep into the well until the last 2-3 reps. For reference I ran 4:38 for 1500 and 9:52 3k last year but I am more of a 5k/10k runner. So far this fall I’ve had my best XC season to date(17:12 5k) and have equaled my 3K PR in a pre season time trial and closed a workout in a 5:10 1600. I am a girl so not sure how that factors into my ability vs my workouts. Thanks!

Good context, you definitely have good strength right now. I would say 4:45-4:50 for the mile would be my updated projection for a well-paced and executed race. I think given your description of the workout and your profile as a runner that you were a bit quicker than mile pace on those reps.

I could definitely agree that I could have been running a tad quicker than my true mile pace I definitely feel like 72s wouldn’t be a struggle for 4 laps. However, this was my first time doing 400s this fall and like I said last year I couldn’t have done this workout actually I remember doing this workout and most of the reps were around 80 and I didn’t have a tempo mile before them. Thanks for all the input I appreciate it. My true goal is actually not in the mile but to run under 16:20 for outdoor 5k

Maybe you good job no scrub wear mask 4:45

Lummox Elite wrote:

Maybe you good job no scrub wear mask 4:45

Umm.. thanks I guess

poohsheisty wrote:

I just did a workout what do you intelligent posters think I can run for a mile?

1 mile tempo: 5;43

8x400 w/ 1 min rest in 69-70.

1 mile tempo?

Based on the 8x400 I'd say 4.55-5.05mins for a mile. Maybe slower if you can only must a 1 mile tempo.

Over40 wrote:

poohsheisty wrote:

I just did a workout what do you intelligent posters think I can run for a mile?

1 mile tempo: 5;43

8x400 w/ 1 min rest in 69-70.

1 mile tempo?

Based on the 8x400 I'd say 4.55-5.05mins for a mile. Maybe slower if you can only must a 1 mile tempo.

Just realised you meant this was a single workout. sorry. I'm going with 4.55 then.

Over40 wrote:

Over40 wrote:

1 mile tempo?

Based on the 8x400 I'd say 4.55-5.05mins for a mile. Maybe slower if you can only must a 1 mile tempo.

Just realised you meant this was a single workout. sorry. I'm going with 4.55 then.

Yes I did the 1 mile tempo had 90 sec rest which wasn’t enough Time to switch to spikes so kept my flats on. My coach said he didn’t want me fresh for the 400s so that I wouldn’t go out too fast

For a little more context. I’ve done a 7 mile tempo(about 4 weeks ago) and averaged right at 6:00.

Also did 7x mile w/ 90 sec a week later on the track and averaged 5:35ish with a couple 5:30s at the end

Lastly I’ve recently done 1 mile(5:20) 3 min rest, 4x800 in 2:36 w/ 2 min rest then a mile in 5:11 still 2 min rest leading up to it.

4.35 or even quicker if you race well.

roundabout wrote:

4.35 or even quicker if you race well.

That would be great. I don’t think I’m that fit right now to be honest. Like the other poster said 69s may be a lil faster than my true mile pace but my coach said in a few months that could change with more exposure to those paces