Taking into account those 2 training sessions:
1st: 12 x 400 with 1' rest at 69.5 (spikeless)
2nd: 6 x 400 + 300m + 250m with 2' rest at 64.0, 49 and 38 (spiked up)
This was supposed to be 8 x 400m but I couldn't manage the last 2
Which session is the better overall? And can any predictions be made for a 1500m ability of it? If so what to expect?
I have 4 09 at the moment and 16 10 at 5km if it helps.
Thank you.
run 3.75 400s in a row with no rest at maximal effort.
that's what you can run for a 1500.
Yes that sounds obvious, but I'm asking how to use 400m repeats with x amount of rest (x in this case being 1 minute or 2 minute). But hey you knew that already.
I'll put it in another way: Can I run 4:05? What do you think? Thanks.
All workouts predict race times with varying accuracy because all workouts test the abilities to produce and maintain velocity.
I'd guess that you are in 4:10-4:15 shape right now if I had to give a number.
The ideal mile/1500 predictor workout is 10x400 at mile/1500 pace with 1 min rest. If you can complete this session (it should be quite difficult ) then you can run a mile at that pace.