I have my first big 1600 coming up in about 2 weeks and just ran 6x600m with 1:1 rest in: 1:40, 1:38, 1:39, 1:36, 1:38, 1:34. Average about 50mpw with more emphasis on tempo and cruise interval running.
I have my first big 1600 coming up in about 2 weeks and just ran 6x600m with 1:1 rest in: 1:40, 1:38, 1:39, 1:36, 1:38, 1:34. Average about 50mpw with more emphasis on tempo and cruise interval running.
8:11-8:49.
4:20 + or - 3 seconds
Bump
4:19.22
4:21
feet
bump
4:33
Although I have never done this exact workout, I think I could do this same workout at my own Mile race pace (it would be really hard though). This indicates that you can probably run around 65-66sec per lap for the 1600m and with a good kick you will be right around 4:20. Whether you go sub 4:20 depends on the day and the race. Don't go out extremely hard (63-64) and try to close hard and I think you can do it.
My predictions: 4:18.63
Pretty good indicator. Sounds like you are right there depending on the field and how you actually race (as opposed to run intervals). I've seen guys who run great workouts and can't race worth a damn and I've seen the opposite. Would also want to know why you ran 4 seconds faster on the last one? Did you consciously hammer that one or did it just come naturally without much more effort? Why was the 4th one significantly faster as well?
I would think that race-day adrenaline will get you through 1000 meters in about 2:40 or so, then the racing begins. Large luck.
I forgot about this thread! Thanks for the replies, and yes to the poster above me, the last one coach told me run the first 300 at the same pace I had been going and accelerate the last 300m - so I finished a bit quick.
i ran this workout on 3/4 and on 3/15 I ran 4:21 for 1600, though that was my first race of the year and felt kind of flat. I race again on saturday and am shooting for sub 4:20
DNF for mile