What would a 400m sprinter run for a 10K?

A few too many unknowns there Lars.

Yeah you need to give us a few more bits of info there, Lars. Me and my buddy in high school were 1st and 2nd in the conference at 400m. Sometimes I beat him. Sometimes he beat me. My point is, we were pretty evenly matched at 400m. But he ran XC in the fall and I didn't. I was more of a 200/400 guy and he was more of a 400/800 guy. He would probably demolish me in a 10k.

I remember a few years after high school we ran a 5k together. I trained a lot for it. He didn't train at all. He smoked me. You really can't predict how fast a 400m runner could run a 10k based solely on their 400 time.

I mean those who train exclusively for 400m, and have done so for year. Say, finalists in the olymics games?

for yearS

I was a 400 and a little bit of 800m (relays)…I did high 33.XX in 10K cross country.

400PR- Mid 45.XX

lars b wrote:

for yearS

How old are you and what are your times?

I too think 34ish.

Quite a few 400 types do the occasional 30min run in training in the fall.

One data point: some 400m runners in my club, around the 52-53 mark, run around 40min equivalent in our club cross country race. So, their 10k time is 46 times slower than their 400s; and their 400m times are 20% slower than WR. WR * 46 = 33 min 39 sec.

I would say that a 95% confidence interval would be 31-42 minutes

Great, that should give me a ballpark number.

Thanks a lot!

I'd shoot for 29:30. You can easily run that pace because you're used to running much faster over a shorter distance. Having a better 400 PR should make a big difference in your 10k.

In case you haven't figured it out, this is the mentality that most people on this board have towards marathons.

I know an olympian in the 400 hurdles who ran a road 10k in about 39 minutes. That was several years after his retirement without serious training.

I ran 47.8 in college (51.4 400 hurdles).....and AT THAT TIME was able to run 38:XX in a 10K cross country meet that we trained for in the off-season. Pretty flat course, runner friendly.

I would have a hard time believing that someone who trained EXCLUSIVELY for the 400/400 hurdles could run faster than 35:XX, the aerobic conditioning isn't there. That would be some real talent. Sub 6 minute miles for someone who is not a "distance runner" is pretty impressive.

My coach ran 49.xx for the 400 hurdles.(ran in the olympic trials. He also ran 31:00 for 10k.

I'm a 51 point guy and theres no way i'd be anywhere near 40:00. My 5k PR is just over 22 minutes but I also weight 186 @ 5'10

Where is Ventolin when you need him?

45 minutes

My pr's would indicate i'm best suited to 100/200, so my mediocre times in both events may not give much of an indication.

I ran a 49.50 400m and a 33.50 5 months after. My 1st 10km was 47min, 3months and 2 races later i did the 33.50. I know heaps of 800/1500 types that can run just either side of 48 and 32min any time of the year.

I would guess any top class pure 400m guy off no specific training, would easily run sub 37min just on guts and talent.

I would like to see Vent's caculations.

The typical 400m guy would go out way too fast and die after 1200m, finishing a day and a half later.