8 x 400: How fast can I run the 1600?

4:38

BluesGreensReds wrote:

I'm in high school and just did 8 x 400 in 61 sec each with a 60 sec standing rest. How fast can I run the 1600 do you think? I haven't had a chance to really race one yet. Thanks.

no you didn't

No you didn't. No no no you didn't.

That indoor track is 200m, not 400.

probably like 4:15-20

crete wrote:

BluesGreensReds wrote:

I'm in high school and just did 8 x 400 in 61 sec each with a 60 sec standing rest. How fast can I run the 1600 do you think? I haven't had a chance to really race one yet. Thanks.

no you didn't

Okay, it was my teammate not me, but he did do it and also has run 8:50 3200m, just not a 1600 race yet.

in that case i'd say he'll probably go 4:07-12

He could run 4:10 if they were 61.0 and 4:16 if they were 61.9

crete wrote:no you didn't

That's a made up work out, unless it's a few (or more) years ago and your name is Nathan Brannen, Kevin Sullivan, or maybe Alan Webb.

What about a HS kid who ran a workout on Monday as follows:

1000m (5min rec) 600m (10min rec) 4x 400m (1.5.min rec), so 3200m.

2.29 (going out in 56 and being asked to slow down as the goal was 2.30)**; 1.24; 62-61-60-59.

** he thinks thinks he could have maintained to 2.25-26.

This was done completely solo, only has one other non-sprinter teammate who was late for practice (younger, slower distance guy anyway).

The kid has never run a 1600 or mile, only a couple of indoor 1500's with no competition, so he has no idea what he can do.

caveat - he did run 49.0 and 1.50low last year off very little training (long run of 20-30 minutes a couple of times per week) after neither a fall (didn't do xc) or winter (didnt do indoors) background. This year built up to 40-45 minutes at 6min/mile.

So what's the point of all that rest if he's trying to be a distance runner? Not trolling as maybe there is really good science behind the 5-10 min rest. I have just never had much experience with it myself and he heard it's not necessary for distance runners. Maybe 5 min tops?

The 1k was somewhat of a time-trial, the recovery for the 600m was increased beyond that planned to ensure adequate recovery, it's purpose was to see how he handled the combination without too much stress- this is an undertrained HSer, as a Senior, afterall who has been a 400/800 guy (hence the lack of a 1600m resume), in fact he trained with a sprint coach until just over a year ago. Secondly, it is about establishing goal pace, then reducing the recovery as the season progresses- he is planning to race throughout the summer (aim is Pan Am jnrs for 800m in August). Same with the 400's, the idea is to increase some volume (to 6-8x 400 or 4x 600) and/or reduce the recovery (1k + 600 with 2-3min recovery or 2 x 800m with a similar recovery). In a future training cycle is planned a 1200m in sub-3.00, that is the progression from the 2.30 1k.

I did 8x400 in 60.9 average with 2 minutes rest and ran a 4:02 in the 1500.

Signed,

A 6th grader

Not really, I'm older than that, but the workout is real.