Mile shape prediction

You wasted time and effort but not any brain power

10 x 400m 60 sec recovery

I know the predictor workout...I'm an athlete on a team so i can't go just make up my own workouts.

Milemilemile wrote:

Wondering what kind of shape I'm in after this workout for the mile. Running about 65 miles a week.

Workout:

14x400 w/90 seconds rest. First 45-60 seconds were jogging and the remaining rest standing/walking. Was about 40-45 degrees with 10-15mph winds.

Goal Splits:

3@70

3@68

3@66

3@64

2@62

Actual:

71-70-69

67-68-67

66-66-65

64-64-63

62-62

Based on this workout is sub 4:10 feasible? 4:15? 4:20?

Thanks in advance for the responses!

Ignore that clown uk athletics coach. He is probably the worst coach in the UK. He thinks milers should do 10x400 on 60s rest day in and day out. If anyone asks for any help, that is all he posts.

To your workout - you hit your paces, which I presume your coach prescribed? That means your doing something right. I'd guess 4:20 off this one workout.

ukathleticscoach wrote:

You wasted time and effort but not any brain power

10 x 400m 60 sec recovery

Why do you bother to post? You really know nothing and are just plain offensive.

crete wrote:

[quote]Milemilemile wrote:

Wondering what kind of shape I'm in after this workout for the mile. Running about 65 miles a week.

Workout:

14x400 w/90 seconds rest. First 45-60 seconds were jogging and the remaining rest standing/walking. Was about 40-45 degrees with 10-15mph winds.

Goal Splits:

3@70

3@68

3@66

3@64

2@62

Actual:

71-70-69

67-68-67

66-66-65

64-64-63

62-62

Based on this workout is sub 4:10 feasible? 4:15? 4:20?

Thanks in advance for the responses!

Ignore that clown uk athletics coach. He is probably the worst coach in the UK. He thinks milers should do 10x400 on 60s rest day in and day out. If anyone asks for any help, that is all he posts. '

When did I say that

The mile predictors are just a replacement for the trolls or idiots posting for 5km predictions

Milemilemile wrote:

I know the predictor workout...I'm an athlete on a team so i can't go just make up my own workouts.

Then ask your coach

Anyone else?

SLOOOWWWWW

Dang lol, I'm gonna run slow because some troll said so

This was a tough workout. You are in solid shape. Don't listen all of these trolls. I would say that you are ideally in 4:10-4:12 shape if given a perfect race. However, perfect races are rare. I would say that anything in the 4:14-4:17 would be very achievable.

clearly you can hit your 62 pace, which puts you at 4:10.

I like the cutdowns your coach has you do. 400s are really tough with a wind and cold conditions, so you soon will be under 4:08 without a problem.

Thanks for the replies. I was hoping/guessing 4:13-4:16