Mile time trial prediction

Sometimes I feel like the only guy to reply to these, but I'm bored and procrastinating on studying.

My guess would be 4:55ish. My advice on time trialing: Don't worry about what time you run, the prs usually come later. Good luck

Thanks I plan on starting around 74 seconds per 400 and seeing if I can hold it.

joecrunner wrote:

Sometimes I feel like the only guy to reply to these, but I'm bored and procrastinating on studying.

My guess would be 4:55ish. My advice on time trialing: Don't worry about what time you run, the prs usually come later. Good luck

I agree on the 4:55 (and on running faster later). But what are you doing running a mile time trial this time of year?

We did a similar workout before our time trial. I was 4:00 comfortable through 1200 and then 6 400s around 75. I finished the mile 5:04

Judging by your mile and your workout, running under 5 minutes should be feasible. 75 seconds per lap puts you right at 5:00. What I learned from my TT was to go a little bit faster than overall pace the first 400 when you are the freshest. Slowing down is almost inevitable.

The time trial is for our highschool cross country class final. It also determines who runs the DMR during indoor season.

usually if you run under 5 your in. Our distance team isn't super strong. ha

Start out with a 72. Its hard to negative split in the 1600 and down. Hell, even in the 5k its usually slightly positive. Probably try to run 72,73/74, 75, then as fast as you can, covering the first 200 in 36 hopefully.

I ususally ran ~8 400s at the same pace, but with no mile beforehand and ran a 4:44 that year.

???afoehasappeareD??? wrote:

Start out with a 72. Its hard to negative split in the 1600 and down. Hell, even in the 5k its usually slightly positive. Probably try to run 72,73/74, 75, then as fast as you can, covering the first 200 in 36 hopefully.

I ususally ran ~8 400s at the same pace, but with no mile beforehand and ran a 4:44 that year.

run 74's the first 1200 and feel better than the guy who runs 72-73-74 going into the last lap. even pacing is the most efficient way to run and in the 1600 it isn't all that hard to do as said above. since you don't have an idea of what you can run, go out easier and have some left in the tank for the last 400 rather than gradually dying

4:51 with good competition. Are we talking a full mile, or just a 1600?

Another vote for 4:55ish

I'd say 4:55 as well. If it were a race I would guess a bit faster.

YOU BETTER COME BACK AND GIVE US AN UPDATE AFTER THE TIME TRIAL! I hate when people post these threads and never let us know how it goes.

Chair, if you think a mile time trail is nuts for this time of the year, then I'm totally wacko since I'm having my kids (HS) run a 400 meter time trial tomorrow after they finish their last semester exam. Why? We've been doing nothing but slow miles for the last two weeks after returning from a short break after cross and I want to do something different. Running a 5 mile tempo right now just doesn't sound fun!

Chairman Wow wrote:

But what are you doing running a mile time trial this time of year?

Just found out we won't be running the time trial. It will be after break. But I plan on finding one during the break or getting a group to run one so I can go sub5.

I did 7 miles this morning

and this evening I did 8x200Fast/200jog. I didn't time the 200s I just ran them fast so I could get efficient at running fast.

Do any of you know any good workouts for the mile?

Workout number 1: 2 x 800 at pace minus 5 seconds

Workout number 2: 4 x 400 at pace minus 10 seconds

Workout number 3: 3 lap time trial at goal pace

In each case take as much rest as you need between reps.

I would do one of these each week.

8 x 200 is nice but doesn't tell you anything.

melder wrote:

Chair, if you think a mile time trail is nuts for this time of the year, then I'm totally wacko since I'm having my kids (HS) run a 400 meter time trial tomorrow after they finish their last semester exam. Why? We've been doing nothing but slow miles for the last two weeks after returning from a short break after cross and I want to do something different. Running a 5 mile tempo right now just doesn't sound fun!

Chairman Wow wrote:

But what are you doing running a mile time trial this time of year?

I don't think it's wacko, I was just curious. When I was in high school we did some fast stuff pretty much year round - a five mile tempo would have been something new (and unfun) for everyone!

Wind aided 3:59. However if the wind doesn't help much, probably 5:05.

My favorite session is 8 x 400m with a strict one minute rest break. Whatever pace you run these at is your goal pace for the mile. Also try to 'negative split' the workout by picking it up one second after each two repeats. For example, a 4:50 miler would run 74, 74, 73, 73, 72, 72, 71, 71 instead of 72.5s on each repeat. This session is an excellent predictor of mile race pace.

722 wrote:

run 74's the first 1200 and feel better than the guy who runs 72-73-74 going into the last lap. even pacing is the most efficient way to run and in the 1600 it isn't all that hard to do as said above. since you don't have an idea of what you can run, go out easier and have some left in the tank for the last 400 rather than gradually dying

Or grow balls. A 72-74-74-7x is much easier than 74-74-74-65. And you wont ru na fast race if you start opff too slow and realize you have energy. Its a tiem trial, not a championship race. No need to excessively pace.

And dieing is what you should try to do. Cros the line while runnign out of energy