So I've got a 4x400 split of 53-mid and a 1600m time of 4:28. I'm more distance oriented as I have also 9:40 3200 and a 15:45 5k xc. Can I break two? If so what time should I go for?
So I've got a 4x400 split of 53-mid and a 1600m time of 4:28. I'm more distance oriented as I have also 9:40 3200 and a 15:45 5k xc. Can I break two? If so what time should I go for?
sub 2 already wrote:
So I've got a 4x400 split of 53-mid and a 1600m time of 4:28. I'm more distance oriented as I have also 9:40 3200 and a 15:45 5k xc. Can I break two? If so what time should I go for?
You have a real strong shot. I'd say definitely if you are focusing on it, and you might be able to go as fast as 1:56-58.
Take symmonds as an example, with a 400 PR of 47.5, so maybe relay split of 47.00 and runs 800 at 51.5 pace, about a 10% difference. Applying that to your own 53.5 and you are looking at 1:57 or so.
in HS i regularly split 50-52 on the 4X4, but because i only had 10:12/4:45 endurance, the best 800 i could muster was 2:02. a few years year later i probably lost a step in the 400, but was running 9:25/4:20 and could run 1:57, so endurance matters!
i think with that endurance and that 4x4 split (indicative of 54-55 for the open 400), you should be able to break 2. aim to break 2 first, keep improving the endurance and maintaing the speed, and maybe 1:58-1:57 will be possible this spring.
You easily have sub-2 capability.
I was 51.6 and split 51s in high school but I was only about to run maybe mid 4:40s and ran 2:01 in high school. I'd say you're right there. I think the mile PR will make up for the lack of speed.
You can break 2, plenty of speed and good endurance.
sub 2 already wrote:
So I've got a 4x400 split of 53-mid and a 1600m time of 4:28. I'm more distance oriented as I have also 9:40 3200 and a 15:45 5k xc. Can I break two? If so what time should I go for?
you can break 2 in a good race.
go out in 58.low for the 1st lap and give it your all from there
sub 2 already wrote:
So I've got a 4x400 split of 53-mid and a 1600m time of 4:28. I'm more distance oriented as I have also 9:40 3200 and a 15:45 5k xc. Can I break two? If so what time should I go for?
you can break 2 right now without a doubt. you have 53 speed and you are more endurance oriented - so yes definitely.
I ran 2-flat off of 4:47 and 53, you can definitely break 2
I think it will be close. You have the potential to do it, but not by too much. Knowing that most High School athletes run their second lap at least 3 seconds slower than their first (you might be able to do better, since you are more distance oriented), you will have to run your first lap in 58sec. I usually add up 1 sec to someone's 4x4 split (jogging start, distance is usually a little off, etc.), so that means you are only 3 seconds away from your 400m pr for the first lap. That is not that much room. It is definitely possible, but unless you work on your speed a bit, I don't see you running anything faster than 1:58-1:59 on a good day.
BTW I am talking for experience. As a sophomore in High school I ran a 1500 in 4:04 (4:22ish) and 3K in 8:52 (9:30ish) and I ran a PB of 1:58.5 for the 800m. I never ran a 400 or 4x4, but given that I was able to run 26's and 27's quite easily in 200m reps, I would say I was probably around 53sec as well for the 400m.