Predict My Mile + Pacing Strategies for HS

Way, way too much rest. That workout isn’t doing a whole lot for you. If you’re going to do some really hard lactate stuff decrease the volume and increase the rest. This 2-3 minute rest between reps on a 12 re workout nonsense is basically full recovery. If you want to do sets like this, try something like:

3x800 (60-90 seconds between reps)

2:30-3:00 between sets

4x400 (60-90 seconds between reps)

2:30-3:00 between sets

4x200 (60 seconds between reps)

That being said I think you’re probably still around 5:19. The best way to run a mile at any level is an even split but a small positive or small negative split is perfectly fine as well, as long as your 800 splits aren’t more than about 3 seconds apart.

Yes, I agree about the rest being too long.

Unfortunately, my coach always has us do long rests between everything, every workout. This is because the coach does not start the "rest" timer until the last person has come in. When the rest period is over, she will tell everyone to line up. All this extra waiting around adds up to more than 1 minute of extra rest each rep. That, along with the already too long initial rest period makes for long workouts.

I think I need to talk with the coach about splitting the workout into groups of people where they control the rest and can go at their own speed.

Thanks for your response.

I agree that the rest is long. Still should be able to threaten 5:00 off of that. You should be able to crush 5:19.

Re pacing -- yes, even splits is the aim. A 75 1st lap en route to a 5:30 makes zero sense. You're leaving a ton of time on the table. It matters how you get to that 75 too. Is it a 35 & then a 40 for the 200s. That plays a factor. I would get out no faster than an even 75. Check your watch in the 1st 100 & 200. No need to sprint off the line even if that has you towards the back. Have some confidence, knowing you'll pass people back.

Maybe even going out in an even 77-78 is the play for a more modest PB attempt. I think the speed is there but the strength is lacking a bit. You need to feel in control @ 800 & really go to work on that third lap. If you don't go out too fast, the last 400 is where you can try to do some damage.