My workout was: warmup + 1x1600 in 5:35 then 8x200 with 200 jog between: 29.2, 28.6, 28.5, 29.0, 27.9, 27.6, 27.8, 27.3.
I also run 3-4 mile tempos around 5:30-5:35 pace and have 53.5-54.0 400 speed.
My workout was: warmup + 1x1600 in 5:35 then 8x200 with 200 jog between: 29.2, 28.6, 28.5, 29.0, 27.9, 27.6, 27.8, 27.3.
I also run 3-4 mile tempos around 5:30-5:35 pace and have 53.5-54.0 400 speed.
Usually tempo pace for 4 mils means almost nothing for predicted 800 time.
your workout could indicate a sub 2 because you have the speed for it 53.5 should be enough.
158
Should be close to sub 2 especially as 200s are getting faster throughout workout. What else have you done in workouts.
If you are naturally fast, I'd say 2:00-2:02. If you are naturally not that fast, I'd say 1:58 to 2:00. With your 400 time being relatively slow, I'd say 1:58 to 2:00 based on this workout.
Reasoning being that with that long of a rest, somebody with more of a speed base is going to do that workout significantly faster than 800 pace, while somebody with poor speed will be able to do it only slightly faster than 800 pace.
When I was a junior in high school, I would run these 200s just a hair faster, but could only run about 2:00, but my 400 was 51. I was more speed based, so I think since you seem to have a little less speed, you might be able to go a hair faster in the 800 than 2 flat.