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
You were severely overtraining hate to break it to you man.
Looking for a bit of analysis from those on LetsRun. I recently had run a mile paced workout(5days ago), 10x300m w/ 100m jog rest. I haven’t opened my indoor season yet, but I am wanting to do so within the next few weeks. My question is… Based off the splits below, what will my mile time be?
Looking back at my training log shortly before my 1500 PR (3:52), I ran a workout of: warmup 2 miles
tempo mile in 4:59
600 in 1:30
4x300 averaging 45
600 in 1:30
cooldown 2 miles
Rest was 4 minutes between, except 2 minutes between the 300s.
Mileage was probably around 60 miles per week at that point. A little higher earlier in the season.
From everything you have posted, it seems like you could easily do the workout I did, so I'd say 4:10 mile as a bare minimum. As far as a prediction, I'd say somewhere between faster and much faster than 4:10
It would be nice to know how easy a 2:00 800 in practice is for you right now. It is a little easier to "fake" some 300 repeats, but if you can run a 2 flat and still feel like it is mile pace, you could be ready to have a solid race.
Looking for a bit of analysis from those on LetsRun. I recently had run a mile paced workout(5days ago), 10x300m w/ 100m jog rest. I haven’t opened my indoor season yet, but I am wanting to do so within the next few weeks. My question is… Based off the splits below, what will my mile time be?
Looking back at my training log shortly before my 1500 PR (3:52), I ran a workout of: warmup 2 miles
tempo mile in 4:59
600 in 1:30
4x300 averaging 45
600 in 1:30
cooldown 2 miles
Rest was 4 minutes between, except 2 minutes between the 300s.
Mileage was probably around 60 miles per week at that point. A little higher earlier in the season.
From everything you have posted, it seems like you could easily do the workout I did, so I'd say 4:10 mile as a bare minimum. As far as a prediction, I'd say somewhere between faster and much faster than 4:10
It would be nice to know how easy a 2:00 800 in practice is for you right now. It is a little easier to "fake" some 300 repeats, but if you can run a 2 flat and still feel like it is mile pace, you could be ready to have a solid race.
This seems like a fun pre race workout to do. I may try this when I race in a few weeks, thank you. Could 6x800m starting at 2:10 and working down to 2:00 be used as another mile indicator?
This seems like a fun pre race workout to do. I may try this when I race in a few weeks, thank you. Could 6x800m starting at 2:10 and working down to 2:00 be used as another mile indicator?
I think that is a lot of volume to be running at close to mile pace any time too close to a race, so it wouldn't be great for me. However, your overall mileage is higher, so maybe you'd be able to handle it. And if you think you could actually run 3:55 for a mile, that would be a fine workout (though not really an indicator of any sort).
If you can handle 3x800 in 2 flat, or 800/4x400/800 at a similar pace, that shows good strength for a mile race. But racing the workout isn't the point, and it is possible to run those workouts at 62 second/400 pace and end up racing the mile better than if you had hammered the workout.
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
The rest matters a ton. A "hard jog" for an elite athlete might be 6:30 pace, so 24 seconds for 100. He's averaging 43.7, plus a 24 sec 100m of a "hard jog", that takes him to 67.7 per lap of continuous running. So what you are saying is that this 800m type who can only manage 4:15, can run 4:30 mile pace for more than 2.5 miles in this sub-optimal interval style. I do not think so.
Looking for a bit of analysis from those on LetsRun. I recently had run a mile paced workout(5days ago), 10x300m w/ 100m jog rest. I haven’t opened my indoor season yet, but I am wanting to do so within the next few weeks. My question is… Based off the splits below, what will my mile time be?
You still haven't said how fast you are jogging the 100m rests, its very important because your reps are so short. If you are jogging the reps at 7 min/mile this is an elite level workout, but if you are jogging the rests at 12 min/mile this workout doesn't say much beyond that you can run short distances fast.
Looking for a bit of analysis from those on LetsRun. I recently had run a mile paced workout(5days ago), 10x300m w/ 100m jog rest. I haven’t opened my indoor season yet, but I am wanting to do so within the next few weeks. My question is… Based off the splits below, what will my mile time be?
You still haven't said how fast you are jogging the 100m rests, its very important because your reps are so short. If you are jogging the reps at 7 min/mile this is an elite level workout, but if you are jogging the rests at 12 min/mile this workout doesn't say much beyond that you can run short distances fast.
Rest was a float pace “jog”. Will break down the rest portion for you:
You still haven't said how fast you are jogging the 100m rests, its very important because your reps are so short. If you are jogging the reps at 7 min/mile this is an elite level workout, but if you are jogging the rests at 12 min/mile this workout doesn't say much beyond that you can run short distances fast.
Rest was a float pace “jog”. Will break down the rest portion for you:
Those rests are reasonably short, averaging just over 30 secs, so I stand by my 3:59 level workout. But given that the rests slighly increased for the two 42s at the end makes me think maybe closer to 4:01.
Looking for a bit of analysis from those on LetsRun. I recently had run a mile paced workout(5days ago), 10x300m w/ 100m jog rest. I haven’t opened my indoor season yet, but I am wanting to do so within the next few weeks. My question is… Based off the splits below, what will my mile time be?
Looking for a bit of analysis from those on LetsRun. I recently had run a mile paced workout(5days ago), 10x300m w/ 100m jog rest. I haven’t opened my indoor season yet, but I am wanting to do so within the next few weeks. My question is… Based off the splits below, what will my mile time be?
He does 4km in 11:54 of non-stop running (continuous laps split in 74 each, roughtly 43 for the first 300 + 31 for the final 100) and you guess a max of 5:10! Are you really suggesting that someone who just ran two and a half miles at 4:58 pace per mile might only be able to manage 5:10 for only one mile?