This isn't my workout but my friend's, he was trying to figure out what shape he's in so I figured I'd go here
2:46 800 threshold then
16x400m repeats 65 average with 200 walk-200 jog recovery
400s - 63, 66, 65, 65, 63, 65, 65, 65, 65, 66, 65, 65, 66, 66, 67, 64
Other details, around 35-40 mpw and recently split 4:33 in a relay leg solo
Depends how long (time wise) was the recovery between reps.
I would say his 4:33 split is about right hight for his current shape. If the 200 walk/jog recovery was 1 minute then I would say as fast as 4:25, but if it was 2 minutes recovery then I would say maybe 4:28-4:30.
Guess I’ll clarify
200 walk then 200 jog so it was a full 400
And Imma ask him
I would say probably sub 4:30 shape? I'm the kind of person who finds it difficult to go hard in workouts as opposed to races, and when I was in 4:35 shape last season, 16 x 400 averaging 68-70 for most of the repeats (closing the last in 60) w/ 1min walking rest felt "comfortably hard".
That’s kind of a weird workout but I reckon 4:15-4:19. These people saying 4:30 have no idea what they’re talking about. I’d run 4:15 off that workout
if you can't run a 1600 as fast the average lap of a 16x4 workout, you are doing something wrong. maybe race more?
That depends on how much recovery he got and whether or not it felt like an all out effort, but yeah 4:19 sounds right.
He will run 4:31.7
Anything north of 4:25 or even 4:20 would be a disappointment.