If I ran a solo 5:00 1600m in trainers, what would this equate to in spikes in an actual race? 4:40?
If I ran a solo 5:00 1600m in trainers, what would this equate to in spikes in an actual race? 4:40?
Depends on the person really. You could run 4:59 or 4:40. You need to think about how you felt during the time trial. Was your body tightening up at the end? Did you find yourself losing commitment to the race?
If your body was stopping you from going faster, you probably won’t improve much in a true race, but if it was all in your brain I bet you could run around 4:50
You’re delusional. You probably could run 4:50, not 4:40.
As a general rule, I'd say that going from trainers to spikes increases your speed by about 5 seconds per mile. So, if I were to close a workout in a 2:12 in trainers, that'd be about equivalent to a 2:09 in spikes.
However, the adrenaline you get from being in a real race dwarfs that. I couldn't run faster than 9:40 in any of my HS time trials, but I ran 9:15 solo (in rain nonetheless). Having the adrenaline from a race allowed me to run fast.
4:40 sometime in the spring is a reasonable goal.
Going from trainers to superspikes is probably worth 2 sec/lap. Competition is probably worth another 3 sec/lap, but this can vary quite a bit depending on the individual.
So yeah, 4:40 is reasonable.
sounds about right wrote:
Competition is probably worth another 3 sec/lap, but this can vary quite a bit depending on the individual.
Just to emphasize this, I did a quick forum search and found a guy who claimed to have a solo 800m PR of 2:11 despite running 1:56 in a race:
He claimed to have a 4:38 race mile PR and a 4:56 solo mile PR, so you could potentially go under 4:35.
I used to routinely drop 13-15 sec/mile just going from solo to race. Going from trainers would probably be close to 20 sec..
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