Predict my Mile time?

4:16

4:05 now, likely 3:59 soon-ish

this definitely feels like a sub 4 workout. I'll give you a low 3:59

4:49

This workout is extremely strong. You must be a top D1 athlete or elite athlete. I'd guess roughly 3:54.

HOWEVER ... I'm assuming you jogged your 100s at easy run jogging pace, like 30 seconds or less. If you crawled those 100s in 50 seconds or something, then this goes from an extremely low rest workout to just a standard interval workout, and that changes everything. So here are my predictions

If You jogged the rest in 30 sec or less: 3:54

You jogged the rest in 31 - 35 sec: 3:59

You jogged the rest in 36 - 40 sec: 4:05

You jogged the rest in 41 - 59 sec: 4:20

You jogged the rest in 1 min or more: 4:39

The mile predictor is 10 x 400m off 60

300m is no good as you have not done out of sprint range.

eg runner 8 x 300m same rec 4:35 pr

off your workout I have observed 4:05 to 4:15

But its all down to effort and we are not watching you. Easy hard jogging its all meaningless.

400m removes that if you run them hard and all in similar time no relaxed bs as there is a massive difference between 300m and 400m reps. Runner A would struggle to do 10 in 67 but could run 44-46 x 10 off that recovery. B & C would do 42-44 ut could run closer to 60 - (their mile pr / 4 average

Do the right predictor or work it out yourself or get the ids on here to pretend they know

Low 4:12-4:15

I think 4:0x. Fast workout off of short rest but also short reps. Would have to think mile pace is just a touch slower.

4:49 +

sub 4:10

This looks like a decent VO2max workout with equal time rest for a 4:05 miler.

I realized that I should have added this weeks run schedule and workout paces so that you all get a the full sense of my current fitness level.
This weeks break down of mileage:

Monday - AM&PM, 17-21km(11-13miles)

Tuesday - AM - 6mile tempo(3:20-25/km) + PM - 10x300m workout (splits posted above)

Wednesday - Same as Monday

Thursday - AM workout same as Tuesdays + PM 10x1km@Threshold(3:04/km)

Friday - Same as Monday

Saturday - AM - 7km + PM - wu/cd + 16x150m glorified strides(Mile pace down to 800m pace)

Sunday - 21km(13miles) Starting at 4:00/km working down to 3:30/km by end of run.

Ok as the guy who said 3:59 how the hell are you doing that 300 workoit but nothing else you do is anywhere close to that level

I might even have to say at this point like 4:25-4:30

I appreciate your honesty, I do most of my workouts at threshold. My exact threshold (3:04/km) was lab tested last year in April. I have not had a chance to race any other races since September, where I ran an 8k at high altitude(2200m) in 23:58. However, I believed that the 8k wasn’t enough data to convince my self to pay for lab testing so I haven’t had a chance to update training paces. I don’t represent a college team, I’m coaching myself so I’m a bit lost.

Bro your results are all over the place, altitude 23:58 8k is also in the range of sub 4 material. I’m gonna call it even and say you’re around 4:05 rn. I don’t understand how your thresholds and stuff are so slow though I was doing that stuff when I was a 4:25 miler

Also you don’t need to do a lab test to find workout paces my guy, do your tempos comfortably hard and stop stressing abott it the exact pace. And interval workouts you should know about where you’re at so if you’re doing like 6x800 just estimate where you’ll be and start out around 2:18 or something, if that’s way too easy just go faster and you’ll know from that workout where you are. Nobody I know or work with has ever done a lab test to find out how fast to run on easy days. Just experiment and base it on effort.

Thanks, my easy runs are by effort already. I won’t start doing mile specific workouts until outdoor. I will however, as a better gauge of fitness, do a harder workout like 12x400m@mile in a month or so to see if anything has changed and will experiment with workout paces until then.

he ran 23:58 8k@7200 feet altitude

Your threshold was not 4:56 when you're in 4:25 mile shape