I averaged 64 seconds for 10 400's with 90 seconds rest yesterday. What should I be able to run a mile in? Is that even a predictor type of workout?
I averaged 64 seconds for 10 400's with 90 seconds rest yesterday. What should I be able to run a mile in? Is that even a predictor type of workout?
englandjake wrote:
Is that even a predictor type of workout?
No
There's only one way to find out - run a mile at 64 pace.
Very good point! haha
My recommendation exactly.
64-2:08-3:12-kick
As John Davis eloquently suggests-"there are far more runners who can run 10x400m in 64s with a minute rest than people who can do a 4:16 mile".
I can probably run a mile faster than I can average 10x400 with short rest. It's a pretty tough workout, more daunting to me than a mile race.
Try a Kosmin test. 4x60 seconds with 3min, 2min, 1min rest. Multiply the distance covered by .162 and subtract the result from 500 to get your 1500 prediction, convert to a mile from there.
Where did you find the track didn't know there where any quarter tracks left
No faster than about 4:17.6...probably closer to 4:30-4:40.
4:20 - 4:30
Bad Wigins wrote:
4x60 seconds with 3min, 2min, 1min rest. Multiply the distance covered by .162 and subtract the result from 500 to get your 1500 prediction, convert to a mile from there.
Why not run a mile?
Around 4:25??. Next time see what you could average while taking 60 seconds rest. That would be a great predictor workout.
4:08. You can close in 60 or 61. The first three will be a bit quicker than the workout.
Eugene the Ex-Drinking Machine wrote:
Around 4:25??. Next time see what you could average while taking 60 seconds rest. That would be a great predictor workout.
Yeah. With 90 seconds of rest, he's not really accumulating oxygen debt from rep to rep. I'd start a rep every 2 minutes, or even every 1:50.
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