Ladder Workout: Splits Calculation

for the 1 mile reps, i did 800 rest btw

Do you have a question?

yes, what are my 1200, 800 and 400 splits based on the rest intervals of 600, 400 and 200 given those mile splits

Iceman001k wrote:

So for the 1200’s i did 600 rest, 800 i did 400 rest and the 400’s i did a 200 meter rest.

Based on my mile splits, can somebody calculate what my 1200, 800 and 400 splits would be:

Mile 1: 6:10 (no need to calculate obviously)

Mile 2: 8:17

Mile 3: 8:49

Mile 4: 9:02

Mile 5: 9:07

Mile 6: 9:20

Mile 7: 6:26 (not need to calculate obviously)

No. Next time you should press the lap button on your watch every time you start/finish a rep. Then you will have separate laps for each rep and each recovery.

How are people this dumb?

yeah no duh, but obviously i forgot that’s why im asking genius

I did some

using a calculator to help you out. Based on the mile times you provided, the approximate split times should be:
For 1200m segments (3/4 of a mile):
Mile 2: 8:17 → approximately 6:13
Mile 3: 8:49 → approximately 6:37
Mile 4: 9:02 → approximately 6:47
Mile 5: 9:07 → approximately 6:50
Mile 6: 9:20 → approximately 7:00
For 800m segments (1/2 of a mile):
Mile 2-6: ranging from 4:09 - 4:40
For 400m segments (1/4 of a mile):
Mile 2-6: ranging from 2:04 - 2:20
It seems that the pace has slowed down as fatigue kicked in. The fast pace in the first and last miles should be due to the initial energy and the finishing sprint. Your rest distances (600m, 400m and 200m) are well planned, which is a good strategy for interval training.