400m session equates to ?

If you mean 4:20 for 1500 I'd say possibly but 4:25 is a more realistic goal. If you mean 4:20 for 1600 or 1 mile I'd say no way in hell.

yeah i think 4:20 / 9:15 for 3k

The need to know wrote:

10 x 400m with 1 minute recovery in 70s without having to run flat out?

I assume ~ 4:20?

Yes, such a workout (and your commentary is helpful, making it pretty clear that you were middle-distance-striding, not sprinting) would, for almost everyone, "guarantee" a 1500 (~4:20) or mile (~4:40) at a similar pace.

But at that pace and faster, skill and rhythm certainly are in play. NO number of 70's would *reliably* predict a 4:20 mile, because for some runners the skill level and physiological demands at 65 pace are too different from those at 70.

I ran 8x400m today in a 1:18 average with a minute rest just sort of walking around at the line and stretching. There was a pretty heavy wind for the back stretch. I didn't race this session but went pretty hard, 1:15 on the last rep. I'm not a troll and I apologize for hi-jacking this guy's thread, but this would be a good indicator of what kind of 1600m time? Also, if possible a 3200m time.

Thank you,

A friendly thief.

70's??

exactly what were your splits?

if they were all 70 flat, then id say 420 AT BEST.

The need to know wrote:

10 x 400m with 1 minute recovery in 70s without having to run flat out?

That workout predicts the ability to run 10x400 in 70s on 1 minute recovery.

Just go run a mile, numb nuts. Then you can come on here and lie about how fast you ran. :-)

Thread Stealer wrote:

I ran 8x400m today in a 1:18 average with a minute rest just sort of walking around at the line and stretching. There was a pretty heavy wind for the back stretch. I didn't race this session but went pretty hard, 1:15 on the last rep. I'm not a troll and I apologize for hi-jacking this guy's thread, but this would be a good indicator of what kind of 1600m time? Also, if possible a 3200m time.

Thank you,

A friendly thief.

I did a similar wo last week indoors, 10x400, 77 avg. with about a 1:15 rec walk/jog and 2-3 minutes between reps 5-6. I started with a 74 and ended with a 75. In Dec I did a 1 mile race in 5:13. I think I could go 5:10 now. But I'm 48 too if that matters.

The need to know wrote:

10 x 400m with 1 minute recovery in 70s without having to run flat out?

I assume ~ 4:20?

Thanks

This is completely positive, don't worry about splits, just seed yourself (or your coach) at 4:18 for the 1500/4:37 for the mile and get in the race and COMPETE!!! Have fun, go out and get in a good position and ATTACK.

PS I mean to say the goal of racing is to win (or the highest place you can get), not to run a time trial. Run FAST, not hard. Try upping the rest to a rolling 2:00 (don't stop to walk too much), run faster and stay relaxed; cock your toes up, not on your damn tippy toes. Over the next 6-8 weeks increase the distance to 7x500s or if you have longer go up to 5x600. Go up by 20m every week for 2-3weeks then keep it the same for a week, and try to keep the rest the same. Then go back to 10x400 w/2min rest, drop the rest 15-20s every week until you get about 2 weeks from your last race. Then hit it up fast and RELAXED and taper back and run a big PR. This gets your current mile pace to become your ~3k pace, so when you go back to 400s it'll be much faster.

Lydiard,

Why is your postscript longer than your script?

a 4:32 mile. trust me i know