What 400m speed does it take to run under 15min for 5k?

52 low in 4x400m when I ran 14:47 for 5000m. Both were indoor.

61.9

14:46 and 58 is the fastest I've ever run a 400m.

Last outdoor track season (senior year in High School) I ran a 14:59 in my first 5k on the track, later that season I ran 52 for the 400.

Oh.. it fluctuates a lot.. Endurance or speed guys?

59s in a tune up workout before a 14:50.

I think you will find a majority of runners that are ~15min 5k guys are going to be in the high 50s range. Unless they are a wicked 800-1500m runner that is in a 5k.

There are plenty of 5k/10k/marathon guys who can go sub-15 but would be pushing 60 in a 400, not to mention elite females.

Yet David Rudisha could go sub 15 for a 5k and can also run a 45.mid in the open 400, indicating 21.xx and 10.high sprint speed.

So it varies.

Technically, it takes 72 second 400 speed to run 15:00.

weathered2 wrote:

What was your best all out 400m time (either in training interval or a race) when you just had run a ~15:00~ 5k?

When I ran 14:56 I could run a 56 sec 400m. Didn't actually run many all out 400 other than at the end of a peak workout but did do an official 55.5 in a 400.

There is a formula that holds pretty true:

400 time plus 4 sec is your 800 meter pace.

800 pace plus 4 sec is your 1500 meter pace.

1500 pace plus 4 sec is your 3000 pace

3000 pace plus 4 sec is your 5000 pace.

5000 pace plus 4 sec is your 10,000 pace.

In this example that is:

56 for 400

2:00 for 800

4:00 for 1500

8:30 for 3000

15:00 for 5000

31:40 for 10k

Of course there are some guys that don't follow this if they are more from the sprint side or distance side.

If you focused on the 400 then it will be skewed that way; for distance guys I would say all out 400 during easy workout would suffice.

Formula works almost perfect for me with my 3000 being a bit slow and my 10k a bit faster. Ran more 10k than track when I was in my best 10k shape.

I was surprised I didn't see the obligatory "72 sec" answer!

Pr of 15:02 in 5k. I've never raced a 400 but my PR is 60 several times during workouts.

typicallrcelist wrote:

Technically, it takes 72 second 400 speed to run 15:00.

I take it back.

table wrote:

59s in a tune up workout before a 14:50.

I think you will find a majority of runners that are ~15min 5k guys are going to be in the high 50s range. Unless they are a wicked 800-1500m runner that is in a 5k.

I would strongly disagree with this. I am a 14:45 5k runner and I've run the 400 twice: high 54s in a relay and 55 mid open (a couple weeks before my 5k pr). And I am by no means a speedy, mid-distance oriented guy. Far from it. I am a mediocre 1500 runner and a terrible 800 runner.

Of the 5k/10k guys I know I'd say I'm about average in terms of speed. For example, my coach would occasionally run a lot of the 5k/10k guys in 4x4s at the beginning of indoor season. The fastest guys would go 52 and the absolute slowest guys, the guys who no one thought had any speed, would go 56-57. And remember, we're talking long-distance specialists here running these times off their winter base training.

15:11

56 relay

both in the same season

there was a guy on my team that could only run 60 or 61 but ran sub 14:50

thanks for the feed back guys I need more endurance to accomplish this then. I never ran sub 60 but Ive ran 60.xx a few times. I ran 15:42 last year and I'm going to take a good crack at it this fall.

400: 55 relay

5000: 14:35

Depends on a lot more than just 400 speed

53 open

14:33

hard to break 13 without 50 speed.

hard to break 14 without 54 speed

hard to break 15 without 58 speed

hard to break 16 without 62 speed

hard to break 17 without 66 speed

distance runners don't use blocks, so

assume 3-5m running start scenario.

i think this is a pretty good generalization. doesn't mean there aren't outliers, but that's why it says "hard to" and not "can't".

dsrunner wrote:

hard to break 13 without 50 speed.

hard to break 14 without 54 speed

hard to break 15 without 58 speed

hard to break 16 without 62 speed

hard to break 17 without 66 speed

distance runners don't use blocks, so

assume 3-5m running start scenario.

I ran 14:58 for the 5000. I split 52.8 on a 4x4 in high school and couldn't have come even close to that when I ran my 5000 PR.