4 x 400m session

No. 10 minutes recovery is way too long to tell anything about aerobic capacity.

Even with 10 minutes rest the fact that you slowed down considerably on the last 2 tells me that you aren't as aerobically fit as you could be.

I'd say you couldn't break 2:05 for 800. I have no idea on the 1500.

Once did that same workout. Long time ago, but when I did I ran 48.9, 49.1, 49.9, and 50.8. It was all out, and my personal bests at the time were 1:48.5 and 3:42. That being said, I really can't tell much from those times. The lack of consistency indicates poor aerobic conditioning, making me believe that you are probably not as good at the 1500 as the 800, respectively.

If you want a good 1500 indicator workout, at your level, do 6X400 with 1:30 rest and get back to me.

Unfortunate that it went that way, ie, your 55s were obviously very steep, and you struggled to 62 at the end.

10min recovery means 800m pace or faster for 4x400m. Whatever you can hold for 4 of them, I say your 800m pace would be 2x plus 3-5 sec.

4x400m with 3-4min rest, keeping every 400m at the same level, ie not falling off, might be = your 800m pace.

I did a workout that was 4x400m with about 5minutes rest. I went 59, 58, 55, 55. A few weeks later I ran 3:54 for 1500. I focused more on endurance though too, so I don't know how really to interpret my workout or yours.

I think you could probably go faster than 2:05, i would have an a rough time with that session and i ran 1:59. The two 55's at the beginning seem like they would really mess you up lactic acid wise

When I was training for the 800 running about 35 miles a week I did:

3x400m with 8 min. rest at 55.8, 55.3, 54.8

A week later I ran 1:57.65

2 weeks later I went 1:56.60

i did a 4x400 workout with 6 minutes recovery in: 57,58,61,58 and I ran a PB of 2:02 the following week.

im pretty sure you can run faster than 2:05 if you were hitting 55's?

gogotgetit wrote:

i did a 4x400 workout with 6 minutes recovery in: 57,58,61,58 and I ran a PB of 2:02 the following week.

im pretty sure you can run faster than 2:05 if you were hitting 55's?

Most of you who are posting your 400's and then race times had shorter rests and didn't have the HUGE drop off in 400 times that the OP had. Doing 55, 55, 60, 62 shows poor aerobic capacity. Just because he hit 55's on the first 2 (with 10 minutes rest) doesn't say much. I've seen people with 52 speed who can't run under 2:10.

My guess is not faster than 2:03, and not able to know about the 1500 but not faster than 4:12

The answer is 1:55.9! Guess I do need to imrpove my aerobic capacity a lot though. Thanks