I had a 4x1600 workout today and my splits were:
5:25, 5:21, 5:15, 4:59.
For reference i run 50-60mpw and have a 200 of 27.8. What should i be able to run?
I had a 4x1600 workout today and my splits were:
5:25, 5:21, 5:15, 4:59.
For reference i run 50-60mpw and have a 200 of 27.8. What should i be able to run?
20 minutes rest or 30 seconds rest?
sorry i posted it originaly but the post failed. 400m jog, rougly 3 minutes
16:10
NateTheGreat wrote:
I had a 4x1600 workout today and my splits were:
5:25, 5:21, 5:15, 4:59.
For reference i run 50-60mpw and have a 200 of 27.8. What should i be able to run?
For reference, I could do this workout and finish with only a little in the tank and had a 200 pr of >24 and never ran faster than 17:15. Then again, my pacing sucked.
My suggestion: pace your first mile at 17:10 or 17 flat and take it out from there if you feel good.
NateTheGreat wrote:
I had a 4x1600 workout today and my splits were:
5:25, 5:21, 5:15, 4:59.
For reference i run 50-60mpw and have a 200 of 27.8. What should i be able to run?
What were you trying to accomplish?
sub 16:40 would be nice, but i dont really know where i'm at fitness wise which is why i am asking based on this workout.
5k on the track or xc? Given those times I would say that you could break 16:30 on the track and feel like you ran a good but not great race. 16:40 would be easy for you imo, good luck let us know what happens?
You could run that workout but only ran 17:15? That is crazy to me. OP - like someone else said, I think you're easily good for sub 16:30...possibly more like 16 flat on a good day.
I agree with everyone else. Sub 16:30.
Yep, 16:20's.
You were the 4 mile tempo guy weren't you? Based on that run I predicted 16:30ish I think. I'll lower that prediction to 16:20s based on this workout.
tempo guy i am.
15:45-16:10
NateTheGreat wrote:
I had a 4x1600 workout today and my splits were:
5:25, 5:21, 5:15, 4:59.
For reference i run 50-60mpw and have a 200 of 27.8. What should i be able to run?
If someone only runs a 28 200 I'd be surprised they can break 5 in the mile.
So the last rep is impressive. You should definitely be looking at 16:15.
Low 16's.
High 16's
Mid 16's
i've done a similar workout recently.
though i could not close under 5, i started faster: 5:17 / 5:15 / 5:15 / 5:10
so very similar averages. I ran 16:25 for the 5,000, even splits.
you should be aiming something around that.
I would say 16:30-16:50 would be a good goal. definitely dont go out faster than 5:20 or so, though. no way are you in shape to run low 16s right now (sorry). I've done similar workouts, such as 6x1600 with 60 seconds around 5:15s straight and could barely run in the 15s (xc of course, though). much easier to go out slow and come back fast than the other way around, best of luck
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