5x1600 in 5:00-4:55, 1:15 rest - mile?

Previous PR is 15:30 but that's 2 years old. I think I'm in low-mid 14s shape and have run 1:54 a few months ago

What are you asking homie...If you can run a mile? Are you flexing on us hobby joggers? Who your daddy? Plenty of college boys are running 8x1600 in 4:40s for workouts. I for one am running 7:00/mi during mine so I'd get my booty cheeks clapped by them. Then again, im a hobby jogger who only runs for fitness and the strava clout. /s

Should I be in sub 4:10 shape?

4:54

You shouldn’t let your booty cheeks get clapped by anybody. It’s unhealthy.

That is outstanding work! Rest and run slowly for a few days, sounds as if you went very hard here.

4:10 seems very fast to me. You were able to hold 1:15/400m in this workout; it seems a stretch to be able to hold 1:01-1:02 in a flat out mile.

But please feel free to prove me wrong and report back. I’ll gladly retract.

The 1:54 800m on its own predicts 4:20 mile or better on its own. Considering that you are doing a lot more volume (5x1600) at 5:00 pace on short rest for mile repeats, and at 1 hour pace, I'd say that it's totally possible that you run sub 4:10 for the mile. But you're not doing any mile predictor workouts. Try 2x800/400 on 1 minute rest, maybe 3 minutes between sets, or 10x400 on 1 minute rest (supposed to predict mile race pace).

The IAAF points calculator has 1:54 equivalent to 4:14. I tried 20k in 1:02 (5 minute pace, which you said was threshold pace, which is 1 hr pace). That's worth 970 points, about the same as a 4:09 mile (967 pts). So, sub-4:10 is plausible if you're better at distance than speed.

I'm not sure about your mile time but I'd bet that you'll be the first to get his pulse back to 120bpm after the finish.

The 1:54 would be helpful, were it not a few months old. But with no indication (from your OP) that you've done any faster work recently, you might struggle to break 4:30.

You'll probably be the fittest guy in the race, but not necessarily the fastest.

obv you know better than us how relaxed those miles truly felt, but that is nothing to point towards low or mid 14 shape tbh

4:13

Thanks. I'm not prioritizing indoor and am building to be as fit as I can for April/May, so this was an early-season strength-type workout to hopefully lay the foundation so that I could do standard 10x400 around 62.

I think I'm best at the 3k, but I typically run a slightly better mile than 800.

Godspeed!

I'd say 4:12-4:16. My reasoning? Trust me bro.

I've also been working on developing my top speed which is why I'm feeling fitter. I think I'm currently in 52 shape compared to 55 (at best) shape last year in addition to doing more mileage and higher mileage. My #1 goal is sub-4 but I think that's a multiple years project, but I've run a sub 2 800 comfortably twice as part of a workout so I think it's closer than expected

just to clarify: these were 2 different workouts where that was the main part of the workout followed by a few fast 200s.

by "more mileage and higher mileage" I meant more mileage and more quality mileage