i'v run 4:41 last november. Due to injuries, have not raced since then.. so am not sure of my shape right now. Today i finished this workout: 8 x 400, first seven were all between 68.1 and 69.7 (avg 69.0). Died for the last one and finished 71.5. My idea was to run 10x but i was really spent in the end. Can i hope for a 4:39?
Not based on that workout.
klosic wrote:
i'v run 4:41 last november. Due to injuries, have not raced since then.. so am not sure of my shape right now. Today i finished this workout: 8 x 400, first seven were all between 68.1 and 69.7 (avg 69.0). Died for the last one and finished 71.5. My idea was to run 10x but i was really spent in the end. Can i hope for a 4:39?
What did you do between 400s?
Stand for 5 mins? No, you can't break 4:40.
Jog for 100 meters? Yes, you can break 4:40.
sorry i forgot to say.
my rest was 60s. Any chances?
you definiteley can, or I would be shocked if you couldn't
I ran a 4:36 mile
in my workouts I would run:
67 for the first 3 400s
66 for the next 2
65 for the next 2
61 for the last 400
different opinions, kind of confused. If i need to do the workout above to run a 4:36 mile i'll probably never make it. Looks too hard.
10x400, 1 minute rest
whatever you average for this workout is what you can run for the mile
don't both with negative splitting the workout, try to run it evenly
BigBBBBlake wrote:
I ran a 4:36 mile
in my workouts I would run:
67 for the first 3 400s
66 for the next 2
65 for the next 2
61 for the last 400
My workout hero!
You should be right around 4:40, maybe from 4:38-4:42. You need a little more strength to be sure.
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