Predict my mile time based off of this workout: 10x400 with 90 seconds standing rest.
1:20
1:16
1:16
1:16
1:13.5
1:14.5
1:16
1:13.5
1:13.5
1:13.5
Average: 75.25 (5:01 mile)
It was an all out effort, I was sprinting pretty much flat out on the last rep.
Is this workout a good indicator of my mile time? (Meaning I can run a 5:01)
What do you think I can run in the mile now and can I break 5 in the next 6 weeks?
5:05... key word is "i was sprinting flat out"
do this workout with 1 min rest if you want to use it as a predictor
i'm gonna piggyback onto this because i ran a very similar workout the other day and don't want to make a new thread.
12x400, 90s standing rest
first 10 averaged 73-mid (as low as 72, as high as 74), last two were 68-high and 70. i'm much more of a distance guy, been in the 50-60 range for a few weeks after my last race and am slowly building into a marathon cycle (boston). workout was run indoors on a ~450m track at 4500 feet. will be in hawaii next week. want to run mile and 5k time trials at sea level. 4:45/16:30 or so possible?
Yeah I was thinking about 5:05 too. But sub-5 is definitely possible in 6 weeks right?
Sackmaster wrote:
Yeah I was thinking about 5:05 too. But sub-5 is definitely possible in 6 weeks right?
Yes.
I would do about the same for 10x400, maybe 1-2s faster on the 400s. I have run a 4:58 mile and that was after a swim and a bike that day too, on the track with a friend. I'd love to find a real race, get some proper footwear, taper, and go
...go under 4:50
4:55.
HardLoper wrote:
4:55.
2nd this prediction. You've got good endurance and a nice sense of pace. As long as you don't get sucked into a too fast early pace in a race situation, you'll be easily below five. I'm assuming this is indoor, so the perfect conditions will help.
Going to be a great season. Good luck!
Personally I could run Sub4:50 with your workout, but there are so much different results possible.
Some people are better in training, others are worse.
But I think you should try to run under 5:00.
First lap 74-75 and then keep going.