Hello everyone, I have a race coming up in the next month and would like to know if I can run 2:05.
400m pr: 56
Mile pr :5:00
Running 2-3 days a week 15-20 mpw
6x200m workout, averaged 29 seconds 3 min rest
6x400m workout averaged 63, 4 mins rest walking back
This is all on concrete
800 PR = 400 PR + average 400 pace during 1500 PR = 56 + (300/1.08)*4/15 = 56 + 74 = 2:10
wouldn’t my 1500pr be around 18 or so seconds faster then my mile pr, therefore my average 400m pace is 70-71, so 56 plus 70-71 would equal 2:06-2:07
runner261 wrote:
Hello everyone, I have a race coming up in the next month and would like to know if I can run 2:05.
400m pr: 56
Mile pr :5:00
Running 2-3 days a week 15-20 mpw
6x200m workout, averaged 29 seconds 3 min rest
6x400m workout averaged 63, 4 mins rest walking back
This is all on concrete
6x400 at 63 with 4 min rest?
You should be running 2:01 or under
runner261 wrote:
wouldn’t my 1500pr be around 18 or so seconds faster then my mile pr, therefore my average 400m pace is 70-71, so 56 plus 70-71 would equal 2:06-2:07
Your 1500 PR would be around 4:39 or so.
4:39 = 279 seconds
279 seconds / 3.75 laps = 74" per lap.
PRs say 2:10 but that 400 workout says 2:07ish but I would be dubious of it given it isn't on a track.
I was about 2:12 when I was running those times.
For most, the fastest time you can run off of 56 is 2:03 give or take a second, and that’s with like 4:30-4:35 mile fitness if not faster.
Keep working and you’ll get there. If you can run 2:10ish off of 2-3 days of training a week, you have lots of potential.
In theory, 56 speed is sufficient to run 2:05 and the track workouts suggest that sub 2:10, maybe even 2:05 should be possible, but the 5:00 mile and the low training volume are concerning: you may choke at 600m. Try going out at 1:02 and see if you can hang on.
work on your top end speed if you want to run a faster 800, 200s all out w.30s rest, strides, etc...
If the 400m in 63 is accurate, you should easily be able to run sub-2:10.
All out 200s with 30 seconds rest is going to let you practice top end speed for maybe 150m of that workout.
Can you? Most definitely.
Will you? Go and find out.
You’re physically capable of running 2:06-2:07. However, your mental toughness is lacking and I. The 2nd around 600-650 meters into the race you will not be able to push hard enough to meet this ability. You’ll end up plateauing at 2:11-2:12 for the next 3 months.
Toughening and come see me in the 2nd half of outdoor season this spring. You have a chance then.