1600m time required for sub 9 3200m?

Your point was that a guy who breaks 4:05 can't come close to 12 seconds. Not close would be what, 14? Slagowski could break 12 and yet that makes your point? What? You blew it like you always do on conversions. Josh Evans ran 1:50 and 15 flat in HS. I watched him split 22 in a 4x2.

SDSU Aztec wrote:

Sub-9 guy wrote:

While 4:10-12 might be the norm, a real slow twitch runner at that speed is probably 12-15 seconds slower per mile, so some can do it with the ability to run 4:15-4:18.

You won't find a single HS runner with a PR of 4:05 or faster, that managed anywhere close to 12 seconds.

The operative words were “real slow twitch runner.” Someone running 4:05 is likely a fast twitch beast with a really good 800 PR relative to the 3200. Guys like Dathan Ritzenhein are the outliers… The rule for slow twitch beasts is 12-15 sec per mile.

4:18 to 4:20 is possible.

for this to work, you need to be a slow twitch 56/400, 2:00/800 type guy.

SDSU Aztec wrote:

Sub-9 guy wrote:

While 4:10-12 might be the norm, a real slow twitch runner at that speed is probably 12-15 seconds slower per mile, so some can do it with the ability to run 4:15-4:18.

You won't find a single HS runner with a PR of 4:05 or faster, that managed anywhere close to 12 seconds.

That's because almost any high schooler running 4:05 or faster is not a real slow twitch runner. Only the absolute fastest runners can run 4:05 or faster and be slow twitch. Nico Young was 3:48 for 1500 (so 4:05 1600) and 7:56 for 3k (so 8:32 3200), that's 11 seconds. Verzbicas was 3:59 for the mile (3:58 1600) and 8:29 for 2 miles (4:13 1600 pace). That's also 15 seconds. Fernandez was 4:00 for 1600 and 8:34 for 2 miles, also 15 seconds. Those are all within the range given. Nico even managed to get under the range (though he ran the 3:48 as a junior, when his PR was 8:40, which would be 15 seconds as well). If you only look at fast 1600 times, of course you're going to find more milers and very few slow twitchers. There are plenty of runners (Jeff Nelson, Parker Wolfe, Eric Reynolds, Alan Scharsu, Joe Rosa, Dathan Ritzenhein, etc.) that managed to run 8:40 for 3200 with a 1600 PR slower than 4:05 (even if they raced it hard). That's where all the real slow twitch guys are.

4:10 would be the average. You could probably get away with 4:15 if you are really strong aerobically with no speed. Anyone that has a >4:20pr and has run sub 9 has simply just not been in the right race yet for 1600.

Untrue.

Easy question - 4.10-4.15 is the time needed for most runners. Few guys need faster mile and also few can be bit slower

This question has no answer. Some will get it done with 4:15, the others won't even with 4:05.

All depends on what kind of runner you ar

Somewhere in the 4:12 to 4:15 range.

Kenan Pala (2nd at Footlocker/Eastbay this year) ran 9:02 last year with a 4:20 mile PR.

Ncaa ruler wrote:

Your point was that a guy who breaks 4:05 can't come close to 12 seconds. Not close would be what, 14? Slagowski could break 12 and yet that makes your point? What? You blew it like you always do on conversions. Josh Evans ran 1:50 and 15 flat in HS. I watched him split 22 in a 4x2.

That's funny. The OP's question was how fast a mile PR is needed for 9:00 and the 12 seconds is the decrease in pace from 1-mile to 2. 12 seconds would be 4:18/9:00 which is not possible.

Sub-9 guy wrote:

SDSU Aztec wrote:

You won't find a single HS runner with a PR of 4:05 or faster, that managed anywhere close to 12 seconds.

The operative words were “real slow twitch runner.” Someone running 4:05 is likely a fast twitch beast with a really good 800 PR relative to the 3200. Guys like Dathan Ritzenhein are the outliers… The rule for slow twitch beasts is 12-15 sec per mile.

There are many guys on the slow-twitch side of the mile that run 4:05. Virgin was 4:05/8:41 or about 15 seconds. Fernandez was an XC powerhouse and was also at 15 seconds.

The reason I used 4:05 is it's indicative of a balls to the wall effort and and an accurate assessment of someone's ability in the mile. The list includes guys on the speed side and others with strength and out of that list, 15 seconds was the best any accomplished.

Bro-

4:16/8:58 both all out efforts. 57 400.

Many other examples listed previously. Yes, 15 seconds per mile is probably more common, but don’t say 12 seconds is impossible, because it’s not.

Sub-9 guy wrote:

Bro-

4:16/8:58 both all out efforts. 57 400.

Many other examples listed previously. Yes, 15 seconds per mile is probably more common, but don’t say 12 seconds is impossible, because it’s not.

57/8:58? I don't know, dude. You should have been capable of winning FL. Did you by chance?

Komen is 10.xx seconds for 1500 to 3000

same with bekele and geb

SDSU Aztec wrote:

Sub-9 guy wrote:

Bro-

4:16/8:58 both all out efforts. 57 400.

Many other examples listed previously. Yes, 15 seconds per mile is probably more common, but don’t say 12 seconds is impossible, because it’s not.

57/8:58? I don't know, dude. You should have been capable of winning FL. Did you by chance?

Lol, no. 56-low was possible, but no faster. Hardly ran it.

high school xc coach wrote:

Komen is 10.xx seconds for 1500 to 3000

Those are different distances and with using conversions for 1 and 2 miles, it's about 13 seconds. It's a moot point since Komen is in no way a comp for American HSers.

SDSU Aztec wrote:

high school xc coach wrote:

Komen is 10.xx seconds for 1500 to 3000

Those are different distances and with using conversions for 1 and 2 miles, it's about 13 seconds. It's a moot point since Komen is in no way a comp for American HSers.

you think the conversion going from 15/3 to mile/2 is 2 to 3 seconds different? really......