2 sets of 4x400 in 62 average with 2:00 rest, 4 between sets. Mile time?

What's your PR right now and what are your PR's at some other distances? That's a good workout for a 4:10 guy but I can see a 4:20 guy being able to do it as well.

I've run 3:58 in the 1500m

So roughly a 4:17-4:18 mile converted, but the workout felt pretty controlled, but the last 2 were definitely harder.

I was thinking 4:14 before I saw you’ve run 3:58, but the 4:10-but-also-maybe-4:20 reply is the most comprehensive.

The rests are long enough that people can do these well sub 1500m pace. At 60s rest, I would go with 1500m pace. 2 mins? Could definitely be getting close to like 800m pace. You got to be honest about how deep you were digging and where your strengths are.

You must have good endurance OP to already be sub-4 for the 1500? If you gave me that workout I probably would've said sub-4:20 without knowing your PB. Just depends how comfortable you felt in that to decide on sub-4:10 or something more modest like 4:15ish. Usually 8-10 x 400 on 90s is a better predictor. 2:00 & the set break is a good amount of rest here. But if you're more of an endurance runner maybe that's what it takes for you to hit mile pace outside of a race.

I've got a 4:10 guy who couldn't complete that workout in a million years. I've given up on the idea of workouts acting as race predictors.

Makes no sense. You know 8x400 on 1 minute rest has been used forever as the predictor for the mile.

I have several 4:25 guys who could do the OP's workout.

I have run 3:50 and would have struggled to do that

I once had a 4:25 guy who could just about do that workout. I now have a kid who is probably sub 4:10 who I think would average 68s on that workout. He is the worst workout guy I've ever had, and I can tell he is trying. He also has great speed. 50 low open 400.

wind is almost always 12-15 mph where we are. i don't know how much difference that should make. It's just what we live in.

1500m distance obviously

The workout with 2 min rest is not very predictive. I agree that 4:10 to 4:25 is probably the range: a 4:25 800/1500 runner can do the workout, while a 4:10 long-distance runner with plenty of endurance could have a hard time with it.

Realistically with the rest as it was and little information otherwise. Between 3:58 - 4:04 for the 1500 and 4:16-4:22 for the mile.

My other prs are 8:49 in the 3k, and 1:58 in the 800m

The workout was honestly controlled, but I can't imagine doing it in 60 seconds rest right now, but maybe 90 seconds rest. It was pretty nice and controlled throughout the whole thing, so I might try 90s rest. ANy other workouts that are good for milw/1500m?

I'm a 4:20 guy and def could get through this, but I'd be reaching late.

F*cking run it and find out...

exactly. i find it hard to believe someone running quarter intervals for fun, preparing for mile racing, likely in a school context, hasn't done either XC or previous TF and couldn't tell me exactly what they are asking me for.

nah, it's either hunting for an attaboy or trolling or a bot teaching itself or something.

i was primarily a sprinter/hurdler who for the longest time only did miles as trials in athletics period. but i knew my mile then. i then did some XC. i can tell you those meet splits, or what i did in practice. i wouldn't give folks my 400 numbers and then get oddly cryptic on the actual thrust. a sincere request would be more like the folks who are like, here IS my mile time, but i do other events in x and y, and can run z in practice. can i go faster. even then, i agree, response is, go run and see. most states track is over. you're not messing anything up running a mile for time on a thursday anymore. voila, your answer.

amen.