slower than molASSess wrote:
Kjyfdh wrote:
Agreed. He may now have the strength to get there, but nothing about this workout screams 3:59 miler. He did about 8k at about 8k pace. When he starts doing 10-12 400m reps in 57-58 we can talk sub-4.
Just curious, how do these 400m predictors work? Wouldn’t 10x400 at 58 indicate closer to 3:52 than 4:00?
I agree that the workout doesn’t indicate sub 4 by itself, but taking it in context (we know spencer has always been lacking strength, even if his speed isn’t fantastic either), this is very promising for him.
I never gave a rest interval for the 10-12*400m workout. Just because he's a miler doesn't mean he has to do the "predictor" workout often suggested on Letsrun.
While I agree that his stamina has gotten way better, it's not like he is in foreign territory for himself. He had a couple pretty solid cross country races his senior year that showed similar stamina. As the OP mentioned, he would need to spend some time doing speed work to get back to sub-4. Right now, he's not there and this workout wasn't indicative of it.