5x400m+300m pre mile workout

Great workout! Now run the mile in a few days and tell us how it goes!

Hard to say, rest is a little long to be an accurate predictor but it looks like a very good workout.

Id bet money you can break 4:40 and I think you are in shooting range of breaking 4:30.

Initial goal was to run in mid 40s since last time I ran a mile was 1 year ago and I got 5:46, thank you for giving me some optimism:)

Lotta rest. I think you'd have a shot at breaking 5:00 and approaching 4:50, esp. if you ran the 400s with a mid-distance stride and not as a semisprint.

Lotta rest though.

My 1000m time trial of 2:47 gave me similar prediction but it was 5 weeks ago, I honestly dunno, aiming for 1:12 per lap out of the gate and adjusting after 2 laps (going faster if will be feeling any better than absolute trash)

Seems like a reasonable approach. The third lap will be key in any scenario, but then you already knew that.

Anyway, please do let us know how it goes. Good luck!

copper runner, i must say you are usually a good poster but you must have hit your head on this one. no chance this guy gets anywhere near 4:30. I think he can barely sneak under 4:50. Only 5 reps and slowing down at high 1:0x, couldn't even finish the 6th? how does that indicate anywhere near 4:30 to you?

Try repeating this again in 1-2 weeks with 2 minute rest. If you can do it again, you are on the right track.

I think you will be very disappointed.

If you couldn’t finish the last rep and had to stop at 300m you’re most likely going to go out too fast and die.

Honestly I don’t think you go faster than 4:45, at least for your first race.

Edit : I saw you were aiming for 4:50, that’s possible, just don’t go out faster than 1:12 and save something for the last lap. Try to be as even as possible, even if you find yourself literally feeling like you’re jogging in the beginning.

Did I misunderstand the post? I thought OP was running a 49 second 300m between each 400m rep?

Edit: ok, yes I must have initially misread the post, for whatever reason I first read it as 5x(400m+300m) and thought the volume would offset the rest time a bit.

Op, sorry to mislead you, I think a sub 5:00 is possible but you’d need a higher workout volume to show you have fitness to run mile pace that fast.

The mile isn't really a race where the average runner can conserve for 2 laps. You more/less have to be dialed into the pace you're going to be able to hold the whole time to get the most out of yourself. I never ran track & train for longer stuff but time trialed 2:46 for 1k & 4:38 for a full mile a couple years ago. I could have done those 400s but would have done something more like 10x400 @ 70 on shorter rest. Workouts with more volume might give you a better idea of where you're at. I think 72s is selling yourself a little short. I would go out in an even 70. I think you can be closer to 4:40 than 4:50.

I ran 5:05, gave up during 3rd lap because the wavelight for 4:57 was running away from me, gave it a kick during last 200, it also been kinda hot with 26C so Im not beating myself up