what kind of 1600/3200 shape would you give this workout?

Bump

It's pretty tough to predict anything based on a workout with so much rest, so some more information would help. What was your PR in XC? Going off of almost nothing, I would just say to shoot for a PR first. Start out at a pace you think you can hold and see what happens. Good luck.

better indicator workouts for mile/3k are the ones u do with shorter rest and longer intervals i.e 6x1000m w/ 1 min rest

i'd say take the average of your 400s, multiply by 2 and that'll give you your 800m ability.

double the 800 and add 20-30 seconds that'll give you your mile capability

double the mile and add another 20-30 and that'll give u your 3200 ability.

goodluck.. p.s. in the future try to do this workout with short rest, 60-90 seconds, this will give u a better realization of your ability and indicate what u can do come race day.

workouts with long recovery are to work on overspeed which is better for 800m runners.

Tough to tell from the workout with a long recovery, but why not start out at 70 sec pace, not 64 or something in your first race. If that's easy you'll get down into the low 4:40's in that race and then reevaluate your goals for the next one. That is a great start, and maybe over the season maintain that type of pace in workouts but slowly decrease the recovery time down to maybe 90 sec or 2 min. Maybe try to get into the 4:20's or 4:30's.

best shape so far wrote:

im pretty sure im in the best shape i have been in ..well in my life and high school career. i had a huge un expected improvement coming into cross country(pr'd a minute the very first race (18:46)-(17:44...same course) )season and i expect track season this year will be the same. so considering i seem like im in soooo much better shape i have no idea what to shoot for on my first meet.

9x400 meter repeats ..full recovery or 4 minutes break. which ever came first.

here are the splits. 67,69,69,68,67,63,64,64,64

last year i only did 4 at 68 and couldnt take it anymore. i did a 4:52 1600 pr. (im not sure if the break was lower than 4 minutes on this one or not)

what should i shoot for or what should i go out at?

Some of this is echoing what others said:

1) Too much time between 400s to make accurate prediction here. Why are you always getting "full recovery"?

2) If you progress as much (as a percentage) in the 1600 as you did in CC (if that is your PR), then you are looking at a 4:34.8 1600 by end of track season (5.8% improvement). BUT, that's a BIG if, and everyone has different strengths, and maybe you're better the longer the race is; we just don't know. My PR in CC in high school for 5,000 was 15:48, but my 1600 PR (other than a relay 4:30) was only 4:32.

3) Someone said to try to maybe get into the 4:20s. I think that's a tall order based on your fall CC time and not super stellar 400s with full recovery. BUT, as everyone is different, improves at different rates, and as a high school kid who is still growing and maturing, you just never know.

So, this all boils down to...go run the thing and see.