I did a workout today 2x300 with a full recovery.
38.6
39.0
I did a workout today 2x300 with a full recovery.
38.6
39.0
i guess 54
actually i'll give you 53.5, assuming you took less than 20 minutes recovery.
If you are a sprinter, you've been doing over distance work (450-600) and you're a 400 specialist rather than a 100m guy doing overdistance for the 100m:
400 time = 300 time * 4/3 plus two seconds
If you're not a 400 specialist:
400 time = 300 time * 4/3 plus three seconds
For a 400 sprinter there is a multiplier you can use that is just under 1.4.
Example: Jeremy Wariner 300=31.72; 400=43.82 in the same time frame.
If you are a mid distance runner, your 300m pace is likely about the same as your 400 pace, so you don't normally add 3 seconds (because your base sprint speed isn't as high as a sprinter).