Mile time from this workout?

I'm gonna say no you won't break 5 min mile unless your the kinda person who doesn't have to run super fast each workout for improvement. Keep in mind you have to run 75 seconds each lap to hit 5 minutes in the race. With only a 3x400m in 79 average I would say thats a little slow for your goal pace.I'm gonna also say your rest times were a little long.. 2 minutes after EACH 300m. What were some PR's, 400/800/1600? If you have a 3200m time that could tell us your endurance level. It doesnt sound like you have a particulary fast 400m time. If you had a PR of like 5:08 I would say you could break it with competition pushing you.

call the 3x400 a warmup set, or even disregarded you

still have the 10x300m 55 all closer to 4:50 pace.

If you are in training flats, that's not bad running.

I think your goal is correct. Certainly you can commit

to hit 1000m in 3:07 and hang on from there.

With 2' rest on 300m reps the conversion is usually

+3sec/ 300m for 1600 goal pace. So I'm gonna guess

5:05 with pacers, racing flats and good conditions.

I encourage you to try a 1000m TT a week or two

prior to feel that out.

Hard to get 5' flat without 2:20 800m capability but

you have to put the goal out there to see it happen.

if over 35 or so you might want to try a set of 200m

reps, 35sec w/ 100m walk to sharpen a bit.

take care

The only other distance I have ran is the 5k, 18:34 on a hilly course. I have never ran the mile so don't have a PR for it but would like to get sub 5 before targeting a sub 17 5k, at least running a mile in sub 5 would indicate a sub 17 5k?

The workout was done on a gravel track in road running trainers, so I was getting no grip.

Next week I reckon I should do 2x800 w/ 1min recovery to fatigue the legs a bit, then smash out 15x200 w/ full recoveries? Does this workout sound good?

qwerty12345 wrote:

The only other distance I have ran is the 5k, 18:34 on a hilly course. I have never ran the mile so don't have a PR for it but would like to get sub 5 before targeting a sub 17 5k, at least running a mile in sub 5 would indicate a sub 17 5k?

Sub-17 is harder than sub-5, even for someone lacking speed.

I'd say you're quite close to sub-5 already, but pacing will be key. If you don't run the first 300m relaxed you'll drain yourself too much and lose the wheels.

You can run 5:10 - 5:15

You should be able to run 12x400m in 75 with 1 min rest or even 8x400m at that pace/rest to run sub 5, I would think. 75s should be pretty easy, in other words.

I think this is a fairly good analysis

There's no way you are going to break 5, not trying to burst your bubble. I did 8x400 in 82s mid season, and 6x400 later in the season in ~80s or so and last race of the season I ran a 5:24. And I ran my heart out.

Please tell us your time when you do the time trial.