Does anyone know what the rule of thumb is for what pace should be if you are well-rounded?
I recall seeing something like a 400m runner who runs a 56 should run
800m in 60s per lap = 2:00
1600 in 64s = 4:16
3200 in 68s = 9:04
But I forget the rule of thumb, is it plus 5sec? 6sec? And I wonder what it would be for a highschooler
Frank Horwill has an article about the “4 second endurance” that you’re talking about here, but that is something that is considered peak fitness for the greatest athletes in the world.
5:00 and 11:00 are pretty similar marks for 1600 and 3200 in high school. 11 is 2.2 times bigger than 5:00.
1600m time x 2.2 = 3200m time is pretty good
5:00 -> 11:00
4:40 -> 10:16
4:20 -> 9:32
4:10 -> 9:10
3:59 -> 8:45
It’s a good ballpark, but you can be +/- 2% for either race depending on whether you’re more 800/1600 or 3200+ inclined.
I do like that 2.2x
I think a good highschool relationship might by 5sec per 400m which would result in:
400m - 60
800m - 2:10
1600 - 4:40
3200 - 10:00
5 seconds a lap sounds reasonable. I’ve always considered 4:40 and 10:00 to be pretty equivalent barriers and 4:20 and 9:20 as well, at least that’s around how some of my teammates in high school progressed.
14 seconds for me in high school. I was better at 2 miles than the mile.
made bed wrote:
Frank Horwill has an article about the “4 second endurance” that you’re talking about here, but that is something that is considered peak fitness for the greatest athletes in the world.
5:00 and 11:00 are pretty similar marks for 1600 and 3200 in high school. 11 is 2.2 times bigger than 5:00.
1600m time x 2.2 = 3200m time is pretty good
5:00 -> 11:00
4:40 -> 10:16
4:20 -> 9:32
4:10 -> 9:10
3:59 -> 8:45
It’s a good ballpark, but you can be +/- 2% for either race depending on whether you’re more 800/1600 or 3200+ inclined.
These dudes don't have any endurance??? A 4:40 guy better be 10:00 or better.
3:58 can get you a 8:33.
But remember 4:20 for a high school mile isn't fast. It just isn't.
Mile x 2 = 3k time
Yep 15-20s/mile slower from 1600 to 3200. A 4:40 miler should be able to give 10:00 a go.
It can depend on your focus but when I worked with high school kids I would take their mile pace and add 30sec a mile as a starting point as must kids aerobically under developed.
2.2x seems legit for HS.
And the world is full of college runners who came through 5K at their first meet in college way faster than their high school PR, and kept running. Years make a big difference when you're still a teenager.
20s/mile when doubling the distance.
More for people out of shape.
Less for people in great shape.