PR of 25 flat in 200.
PR of 25 flat in 200.
4:38- 4:40. Too much rest. I averaged 1:06.9 for 10x400m w/ 1 min. rest and ran 4:30 (slow race + kick) so that workout, if done with ONE minute rest, should give you an idea of what you're mile time should be around (usually just average lap time in the workout x 4)
As the previous poster said, too much rest between 400s. Don't know how old you are, but as a 21 year old I did 20 x 400 in 68 w/ an avg. 66 second rest interval. It was our most dreaded workout at the small college I attended: the 2-man 10-mile relay ... (which means my partner ran 20 x 400 in 66 w/ 68 seconds rest.)
My 200 PR was 23.9. My 1500 was a mere 3:57.1, which converts to a 4:15.x mile. I'd say you'd have a hard time breaking 4:35.
But here's an idea: Why don't you just run one really hard and see for yourself rather than ask everyone on here? What we think you can run doesn't matter. Get some friends to pace you. No skin off their backs to run with you for a lap or two. What are you, a Fraidy Cat?
Br0ski wrote:
4:38- 4:40. Too much rest. I averaged 1:06.9 for 10x400m w/ 1 min. rest and ran 4:30 (slow race + kick) so that workout, if done with ONE minute rest, should give you an idea of what you're mile time should be around (usually just average lap time in the workout x 4)
Too much rest, are you freaking kidding me!? I literally thought I was going to have to go to the hospital after the 6th one.
Simple Runner wrote:
As the previous poster said, too much rest between 400s. Don't know how old you are, but as a 21 year old I did 20 x 400 in 68 w/ an avg. 66 second rest interval. It was our most dreaded workout at the small college I attended: the 2-man 10-mile relay ... (which means my partner ran 20 x 400 in 66 w/ 68 seconds rest.)
My 200 PR was 23.9. My 1500 was a mere 3:57.1, which converts to a 4:15.x mile. I'd say you'd have a hard time breaking 4:35.
But here's an idea: Why don't you just run one really hard and see for yourself rather than ask everyone on here? What we think you can run doesn't matter. Get some friends to pace you. No skin off their backs to run with you for a lap or two. What are you, a Fraidy Cat?
I just turned 17. Also regarding the rest, I don't invent the workouts, coach does, so not a whole lot I can do on that front. TT is in a little over a month so I'll find out soon enough. Working out by myself right now w/ dad taking splits as we are on break so friends wouldn't want to rabbit for me anyway haha.
4:17. That's what you want to hear right?
If you're busting a gut on #6 than 4:48-4:52 is more like it.
The Animal Within wrote:
4:17. That's what you want to hear right?
If you're busting a gut on #6 than 4:48-4:52 is more like it.
Fair enough. Thanks for your honesty.
I have done 10 X 400 with 2' rec over the years with my athletes (both male and female). When they are fit aerobically (good AT or Tempo workouts within the system) we found they would run 1.5-2.0 sec/400 slower for the full mile.
So if you are aerobically fit, I would guess about 4:40. If not aerobically fit, more like 4:44-48.
Back to the drawing boards wrote:
Br0ski wrote:4:38- 4:40. Too much rest. I averaged 1:06.9 for 10x400m w/ 1 min. rest and ran 4:30 (slow race + kick) so that workout, if done with ONE minute rest, should give you an idea of what you're mile time should be around (usually just average lap time in the workout x 4)
Too much rest, are you freaking kidding me!? I literally thought I was going to have to go to the hospital after the 6th one.
If the workout can't be accomplished then slow down. 10x400 w/ 1 minute rest is a classic mile predictor.
Back to the drawing boards wrote:
PR of 25 flat in 200.
You've got the speed to run faster times than others have given but need more speed endurance
This will come with time and doing sessions with shorter rests / longer reps
I don't think there is anything inherently wrong with a 2 minute rest or 10x400. This is a high school level workout, if that is where you are currently, then it is what it is. We can all find a workout that we put our kids through at sometime that was way harder than that, so I don't know what people are trying to prove by finding problems with the workout, volume is volume. But by judging from pace...... I would say 4:40 1600 and 2:04 800.
sounds like there's a lot of workout warriors in this thread
I ran the same workout this past XC season (I had a coach that was coaching his first year of college XC).
I did the same exact workout as you did, but I did not feel as bad by the 6th one. I averaged right around 66 seconds with 2 minute rest (which is pretty much full recovery for me) and I doubt I was in anything better than mid-4:40 shape for the mile. My fastest was 63 seconds and slowest was 68 seconds.
Hope that helps.
I found 2 x 800m with 200m jog to be a better predictor of mile pace. I was 6 seconds faster in the race than the 2x800m predictor. This is becuase you're less likely to go above your realistic goal pace as the intervals get longer (i.e.. 800m or 1000m instead of 400m reps).
I agree. Or some of these posters just have very poor
resistance/stamina. You should also be doing some long
Reps like 1200s and 1600s and some tempos ...
Don't forget about doing 150s-200s-300s at paces faster than
Mile pace
Simple Runner wrote:
As the previous poster said, too much rest between 400s. Don't know how old you are, but as a 21 year old I did 20 x 400 in 68 w/ an avg. 66 second rest interval. It was our most dreaded workout at the small college I attended: the 2-man 10-mile relay ... (which means my partner ran 20 x 400 in 66 w/ 68 seconds rest.)
Now, that workout brings out some memories!
the site being what it is, someone will always say your rests are too long and your mileage is too low.
just ignore that bs. what matters much more is the work, expending the effort but leaving enough in reserve to get adaptation. you may have overdone it
some but you can adjust from here forward, either by extending the rest, slowing down a bit, or varying the pace of the reps. no need to run all of them within a second, 5 sec range makes more sense at your level and considering your physiology.
with 25 speed and some stamina, expect to run closer to 2:00/4:30. fast and slow muscle fiber needs different sorts of work and my guess is you'll be fine with somewhat longer rests and relatively fewer reps.
Longer rest periods have their place in a training program. It is one factor that can be modified to change the purpose or benefits of the workout.
I dug up some 30 y.o. high school notes....
A few weeks before before a 4:58 mile, I ran a 10x440 at 70 second average, but with 10 minute break between each 4 reps and a 75 second break between each of those 4. I'll guess a mile time of 4:45 to 4:50.
Backstretch wrote:
I have done 10 X 400 with 2' rec over the years with my athletes (both male and female). When they are fit aerobically (good AT or Tempo workouts within the system) we found they would run 1.5-2.0 sec/400 slower for the full mile.
So if you are aerobically fit, I would guess about 4:40. If not aerobically fit, more like 4:44-48.
Aerobic base is your key to big improvement.