12 X 400m Workout

i know wrote:

Run Consistently wrote:

If I ran 6 X 400m with 1:00 rest would my average indicate what pace I could run for a 1600?

Coach Mark wrote:

More like 8 x 400 w 1 min rest.

Yep wrote:

10x400 w/1 min is even more acurate

1 x 1600 is the most accurate.

You obviously have not read the original post and understood what it is asking.

What pace should I attempt to run the mile in!!!!!!!!!?

Try and run a 72 second per lap pace.

Run Consistently,

I think you are getting too analytical here, just run a mile race and run hard to get the best possible time, I know it sounds simple and it should be, you probably have enough sense not to go out in 60 secs for the 1st 400m and judging from your 400m workout go out in 70-72 then keep going, the good thing about a race is that it will tell you if your training is working and also know what pace to run workouts, good luck

runner39 wrote:

Run Consistently,

I think you are getting too analytical here, just run a mile race and run hard to get the best possible time, I know it sounds simple and it should be, you probably have enough sense not to go out in 60 secs for the 1st 400m and judging from your 400m workout go out in 70-72 then keep going, the good thing about a race is that it will tell you if your training is working and also know what pace to run workouts, good luck

Thanks. 70-72 for the first lap seems sensible and hopefully I can keep the rest under 75.

If you aren't focusing on the mile as a main event, then there is no need to go out faster than your expected finish. Since this is really just in preparation for later 5k's just go out in 75 a lap and try to take your times down each lap by say .5 to 1 second. You will get a lot more out of the race that way.

Secondly, just run your first lap at pace that feels right and run hard. If you don't know what this feels like because of limited experience than now is the time to learn. You don't need a watch and splits to tell you how to race and feel.

Thirdly, from my experience X * 400m workouts are really poor indicators for what your time is going to be like and are incredibly different than the mile. The feelings and sensations you have in those workouts are so different from what's going to happen on the backstretch of the 3rd lap. Some seaons I've run plenty of comfortable 400m repeat workouts with all of the laps in 65-68 and then never went on to break 4:45 or 71 second pace.

Lastly, workouts are just that workouts. They aren't race indicators because you aren't racing them. I'll be captain obvious here and point out that you don't get breaks in races which makes workouts a different beast.

It's only a mile, pacing and all that isn't a crucial especially because this isn't your goal race. Just run by feel.

I definitely agree with not going out too hard, the 400's he was doing were in 72/73 with the last one in 67, so if he ends up running a 5:00 min mile then he needs to re-adjust his workout paces

I see this time and time again people running over the heads in workouts, let race time perdict your workout times not vice versa, it really makes sense once you think about it

Run Consistently wrote:

i know wrote:

1 x 1600 is the most accurate.

You obviously have not read the original post and understood what it is asking.

What pace should I attempt to run the mile in!!!!!!!!!?

Hey Braindead, remember when you asked this question?

If I ran 6 X 400m with 1:00 rest would my average indicate what pace I could run for a 1600?