If you were going to break 4 in a 1500m...

I'd say off of 70 mpw you'd need close to 52 second 400m speed. If you only have a 55 you better be able to run under 8:40 for 3k, and hopefully you can run 2:01-2:02 in the 800.

The "mileage" is not as much of a factor as "endurance."

I ran 53 in the open 400, 8:37 indoor 3k, but best 1500m was 4:03 and I ran several in the 4:04-4:05 range, so nothing is certain. Best 800 was 1:59, ironically I ran the 800, 1500 the most but I seem to have the worst PR's there. Maybe I was just extra motivated when I had the chance to run a different event.

FWIW, off of 50 to 70 mpw I ran 4:04, with a 400m of 56.9, 800m of 2:00.99, and a 3000m of 9 flat. (3000m should have been a bit better - didn't get many chances to run it.)

Off of 45mpw and a 53.8 second 400 PR I ran 3:59 for 1500 and 1:54 for 800.

I think you could do it with only a 55. Perhaps more importantly, you'd need to be able to run 1:58 or 1:59 as well.

more fuel to the fire

1

400m: 53.2

800m: 1:57.1

1500m: 3:59.7

3000m: 8:58.2

2

400m: 54.5

800m: 1:59.3

1500m: 4:07.8

3000m: 9:03.9

More info, I was close:

400m: 55.5

800m: 2:00.7

1500: 4:00.7

3000: 8:36.0

I would say 56 would be enough to run 64's for 3.75 laps.

I have run 50.1 for 400m....last year

I have run 1:58.01 for 800m...last year

I have run 9:46 for 2 miles...this season

I have run 26:20 for 5 miles...last fall

Can I do it? This season?

I have never run a 1500m

I did 3:57.9, with a 54.8 400 PR, 50MPW mostly.

Miner69er wrote:

How fast would you have to be able to run a 400m.?

Obviously mpw is a huge factor and how you would compensate for lack of speed, but let's just throw it out there.

I say, off 70 mpw, 55 secs 400 speed would do it.

Of 40km a week and 52 second speed I ran 3:54...

Ran 52.1 and ran 3.52

Was probably running max 40 mpw. Reduce your mileage and focus on quality sessions.

Still keep long run in there but no need for 70 miles per week.

Good luck.

am i missing something here? Needing 52 speed to break 4 in the 15?

no way, you wouldnt have to be anywhere that fast. i suppose it does depend on what kind of runner you are, but still. and the above poster is correct, focus on the quality sessions. Given a decent mileage background and good endurance, you wouldnt have to be any faster than 56-58. Being able to run a strong 3k would help.

the 4sec rule for an athlete of good endurance.

400m 56sec/lap

800m 60sec/lap (2.00)

1500m 64sec/lap (4.00)

3km 68sec/lap (8.30)

5km 72sec/lap (15.00)

not an exact science and many examples where it doesn't fit, but not a bad rule of thumb. However, I know many sub 4 1500m men and not one of them gives a damm about their 400m best

Its been said BK had only about 54 speed, he was strong as sh!t though.

In HS I ran :53 for 400 ... never really raced it much other than low key meets where I had usually already run some other events.

Anyhow these were all within a handful of months of each other.

1:59 800m - workout

3:58 1500m

8:38 3000m indoor

As for 400m speed at this time, we occasionally did a workout where we would run an 800 with the first lap in 70 and the 2nd lap would be whatever you had left. I was able to do the 2nd lap in 54/55 but ... I probably could not have run any faster than 53 for an open 400 a the time.

i have split 52.5 in a relay and have run 349, so you dont need as much basic speedto do it. i would say 56-57 as the slowest, salazar for example...

nope wrote:

Its been said BK had only about 54 speed, he was strong as sh!t though.

with a 3:38 (that is 58's) to his credit and a 1500 Ncaa victory; I'm sure he is at least a 52.

[quote]No way wrote:

I'd say off of 70 mpw you'd need close to 52 second 400m speed.

You can go way faster with that speed.

I went 51.8, 1.51, 3.44 off 50ish mpw (and 8.20 3K)

56-57 if you have good endurance. There will be some who have broken 4 minutes with only 58-59 speed.