What should I expect to run in three miles if I did the following on a 440 yard track.
My coach had me do 6* 800 at threshold pace with 90 seconds recovery between each 800 and then a fast mile.
here are my splits.
1: 229
2: 229
3: 228
4: 229
5: 227
6: 228
4 minute break
1mile 4:16
I held back a little so I probably would have run a 4:11 if I had gone all out.
Bullet the Blue Sky wrote:
yes we still have a standard track
If this is real and at the specified effort, and you run on almost all concrete like California, sub 14 for 3 is likely. But I doubt this is true.
fake wrote:
If this is real and at the specified effort, and you run on almost all concrete like California, sub 14 for 3 is likely. But I doubt this is true.
Nope its true. The track workout was to make sure we were on pace with specific distances. We run most of the times in parks and trails.
Why would you ask us to guess on the basis of only one workout?
How about PRs at various distances + when they were run (esp. your 5k best)? Are you a 4:03 miler?
How about whether/why you strongly have reason to believe roughly 5:00 is your threshold pace?
I'm going with 14:05 if it's flat and fast.
13:47 on a track. 14:14.5 on grass with small elevation changes.
also wondering wrote:
Why would you ask us to guess on the basis of only one workout?
How about PRs at various distances + when they were run (esp. your 5k best)? Are you a 4:03 miler?
How about whether/why you strongly have reason to believe roughly 5:00 is your threshold pace?
I'm going with 14:05 if it's flat and fast.
I'm asking because most of my current races have not pan out to where I want them to be, they are good but I know I can do better. And this made me wonder if I'm going too fast in the first portion of my races that are causing me not to meet my goals.
I don't think I would have handled this type of workout as a Junior so I know I am much faster as a senior and I'm barely running cross country races a tad faster this year. Just haven't caught a break to run what I expect to hit on three miles.
I don't think I'd have been able to do this workout and I have run sub 24 this year on a true 8k course. The threshold would be easy but I couldn't run a 4:16 mile. Even when I was in sub 4 shape in the 1500 (converted), I'd find it very difficult to run a 4:16 mile in training, except if it were the first part of a workout and I was in spikes. You're not that fast so something doesn't ad up here.
fake wrote:
I don't think I'd have been able to do this workout and I have run sub 24 this year on a true 8k course. The threshold would be easy but I couldn't run a 4:16 mile. Even when I was in sub 4 shape in the 1500 (converted), I'd find it very difficult to run a 4:16 mile in training, except if it were the first part of a workout and I was in spikes. You're not that fast so something doesn't ad up here.
believe what you want... I'm just trying to figure out what I really should be hitting on three miles. And just to note i was wearing spikes for that mile.
here you go! wrote:
13:47 on a track. 14:14.5 on grass with small elevation changes.
Thank you. I have a meet soon and its all grass with small elevation changes. The 14:14 would be a new course record so I will come back here and post my time.
13:44-14:10
Cool! Looking forward to it! Run hard and have fun, and good luck!
Don't hold me to it if I miss by less than 2-3 seconds either way (but i am sure you are in that range).
At my peak I would run 6x1k at a slightly faster pace than this and my 1500m PR would convert to maybe 4:19 mile. Not sure how you’re running a 4:16.
Er... wrote:
At my peak I would run 6x1k at a slightly faster pace than this and my 1500m PR would convert to maybe 4:19 mile. Not sure how you’re running a 4:16.
Well just because you couldn't do it doesn't mean I cant. And I wasn't really racing the last mile so I know I can run faster. It wasn't a race and I didn't have anyone on me. Same thing with the collegiate runner who said the same thing. There are some fast high school runners. I have run much faster than a 4:16 mile on a race. Not going to post specific PRs.
The 800s of the workout were very easy at a controlled pace so it didn't take much out of me.