My 800m from 2 months ago is 2:12, I’ve done 7x300m on 2:30 rest averaging 50sec in 78F and like 75% humidity 1,5 week ago, Im more of a speedster, been working on my endurance whole summer aswell
Based on almost no info, I'd say 3:48 is possible, but you also won't do it.
When I was running ~4:50 I could have done ~7x400 at a similar pace 67-68 with about a minute rest. That is soooo much rest for 300's at just barely faster than what you claim for race pace. If you did them at 30 sec rest then maybe 4:45 or even better, but no way to know your effort. Just quit seeking message board validation and do it.
Based on almost no info, I'd say 3:48 is possible, but you also won't do it.
When I was running ~4:50 I could have done ~7x400 at a similar pace 67-68 with about a minute rest. That is soooo much rest for 300's at just barely faster than what you claim for race pace. If you did them at 30 sec rest then maybe 4:45 or even better, but no way to know your effort. Just quit seeking message board validation and do it.
The thing is Ive got a pretty decent vo2 max and mental game but my endurance still sucks, will be going to higher mileage during winter and thats where I expect to see some real gains
Based on almost no info, I'd say 3:48 is possible, but you also won't do it.
When I was running ~4:50 I could have done ~7x400 at a similar pace 67-68 with about a minute rest. That is soooo much rest for 300's at just barely faster than what you claim for race pace. If you did them at 30 sec rest then maybe 4:45 or even better, but no way to know your effort. Just quit seeking message board validation and do it.
The thing is Ive got a pretty decent vo2 max and mental game but my endurance still sucks, will be going to higher mileage during winter and thats where I expect to see some real gains
Based on this post, you've never really had your VO2 max tested. Also, its not really relevant. You ran barely over your race distance with 3 times your interval time in rest and expect to be able to only slow from 50 to 54 secs per 300?
With 2:30 rest my coach would have expected me to be running that many 300's at 800 race pace minimum. I probably did a similar workout at 400 pace when I was running 800's. I'm just saying it gives 0 indication of your fitness for a 4:50 mile.
The thing is Ive got a pretty decent vo2 max and mental game but my endurance still sucks, will be going to higher mileage during winter and thats where I expect to see some real gains
Based on this post, you've never really had your VO2 max tested. Also, its not really relevant. You ran barely over your race distance with 3 times your interval time in rest and expect to be able to only slow from 50 to 54 secs per 300?
With 2:30 rest my coach would have expected me to be running that many 300's at 800 race pace minimum. I probably did a similar workout at 400 pace when I was running 800's. I'm just saying it gives 0 indication of your fitness for a 4:50 mile.
I did have it lab tested, got 57.8 from minimum training and 5:40 pace felt very tough back then
Based on this post, you've never really had your VO2 max tested. Also, its not really relevant. You ran barely over your race distance with 3 times your interval time in rest and expect to be able to only slow from 50 to 54 secs per 300?
With 2:30 rest my coach would have expected me to be running that many 300's at 800 race pace minimum. I probably did a similar workout at 400 pace when I was running 800's. I'm just saying it gives 0 indication of your fitness for a 4:50 mile.
I did have it lab tested, got 57.8 from minimum training and 5:40 pace felt very tough back then
Good for you! Still no direct correlation between vo2 and mile time so it's not relevant.
What is relevant is that in a mile you don't get 2:30 minute breaks between 300 meter sections. You ran ~4:30 mile pace for less than 20% of the distance but then got 3 times the recovery time. This workout indicates you could probably run a 67 second 400. You might even be able to run a 2:20 800 based on this work-out. Doesn't tell me much about your mile though.
Based on this post, you've never really had your VO2 max tested. Also, its not really relevant. You ran barely over your race distance with 3 times your interval time in rest and expect to be able to only slow from 50 to 54 secs per 300?
With 2:30 rest my coach would have expected me to be running that many 300's at 800 race pace minimum. I probably did a similar workout at 400 pace when I was running 800's. I'm just saying it gives 0 indication of your fitness for a 4:50 mile.
I did have it lab tested, got 57.8 from minimum training and 5:40 pace felt very tough back then
And stop trying to get validation from a message board. Go out and do it.