7.4 mile long run at 7:10+50 in the 400. What times could I run?

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  • SpeedyMcButtCakes

    Anonymous Poster

    13 years ago 12/21/2011 6:42pm EST

    Ran a long run at 7:10 that was strong but controlled, I have also ran about 50.5 in the 400. What could I run for the mile after some sharpening? We had a guy who could barely break 60 in the 400 but ran about 7:00 on this route and ended up running 4:30 and 9:55.

  • registered

    BobLoblaw

    Member since 08/21/2011.

    58 posts. Last post 11 years ago.
    13 years ago 12/21/2011 6:52pm EST
    re: SpeedyMcButtCakes

    With your speed/endurance ratio, I would suggest sticking to the 800 and shorter. Mile times would be hard to predict with how shaky your endurance is, Maybe 5:00, at best.

  • heres the deal yo

    Anonymous Poster

    13 years ago 12/21/2011 8:21pm EST
    re: SpeedyMcButtCakes

    you could probably run about 50.5 in the 400

  • bearer of bad news

    Anonymous Poster

    13 years ago 12/21/2011 8:25pm EST
    re: Bobloblaw

    i'd say between 5:00 and 5:30

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