Recently I did a 4xmile workout on the track. In between each repeat I had 4 mins of rest. My spilts were 4:54, 4:55, 4:57 and 4:57. Im coming up on indoor track season so I would like to know around what I'm going to be running for 1600. What do you guys think? Thanks.
That workout isn't a great mile predictor but I'm assuming you're in HS and it indicates good aerobic ability for your age. The rest is a little long but I'd say under 4:30 and probably around 4:20-4:25 depending on what kind of runner you are. Go out in 67-68 or so and adjust from there.
Silky Johnson wrote:
That workout isn't a great mile predictor but I'm assuming you're in HS and it indicates good aerobic ability for your age. The rest is a little long but I'd say under 4:30 and probably around 4:20-4:25 depending on what kind of runner you are. Go out in 67-68 or so and adjust from there.
I would guess a lot slower. The long rest suggests something like 16:30 ability for 5K, and off that I'd say 4:35-4:40.
Silky Johnson wrote:
That workout isn't a great mile predictor but I'm assuming you're in HS and it indicates good aerobic ability for your age. The rest is a little long but I'd say under 4:30 and probably around 4:20-4:25 depending on what kind of runner you are. Go out in 67-68 or so and adjust from there.
Ditto.
To me, this is a pretty clear predictor of a US stock market crash in 2017, the rise of the far-right in Europe and the death of a major celebrity before February.
maybe this: wrote:
Silky Johnson wrote:That workout isn't a great mile predictor but I'm assuming you're in HS and it indicates good aerobic ability for your age. The rest is a little long but I'd say under 4:30 and probably around 4:20-4:25 depending on what kind of runner you are. Go out in 67-68 or so and adjust from there.
I would guess a lot slower. The long rest suggests something like 16:30 ability for 5K, and off that I'd say 4:35-4:40.
That could be true, but I have 2 reasons I disagree.
1. The vast majority of high schoolers are aerobically underdeveloped. As this is more of a 5k workout, I'd guess his mile would be stronger.
2. I'm leaving a little room for him to race better than he works out. I've come to realize that a lot of runners leave their best stuff in training and am hoping by he isn't. Gun to my head I could probably do that workout, but never approach anything that hard in training and have run 15:45ish multiple times.
OP, what are your PRs?
Yes, aside from the slightly longer rest, this workout demonstrates impressive stamina. Could be a college runner. Unless the guy has no true speed, I'd go with 4:30 or a little faster.
maybe this: wrote:
Silky Johnson wrote:That workout isn't a great mile predictor but I'm assuming you're in HS and it indicates good aerobic ability for your age. The rest is a little long but I'd say under 4:30 and probably around 4:20-4:25 depending on what kind of runner you are. Go out in 67-68 or so and adjust from there.
I would guess a lot slower. The long rest suggests something like 16:30 ability for 5K, and off that I'd say 4:35-4:40.
1630?!?! I would disagree, I would say at least 1530 shape. Ive ran 15.20 but could never do a workout like that, but i always raced better than i trained.
notaworkouthero wrote:
maybe this: wrote:I would guess a lot slower. The long rest suggests something like 16:30 ability for 5K, and off that I'd say 4:35-4:40.
1630?!?! I would disagree, I would say at least 1530 shape. Ive ran 15.20 but could never do a workout like that, but i always raced better than i trained.
Exactly. There is no way this guy does not break 16min in a 5k.
There is a way. I did that exact workout with almost the exact same splits in high school, and ran 16:32 on a flat course two weeks later. You forget high schoolers tend to race workouts. OP, you're probably capable of sub-4:30.
Logician356 wrote:
There is a way. I did that exact workout with almost the exact same splits in high school, and ran 16:32 on a flat course two weeks later. You forget high schoolers tend to race workouts. OP, you're probably capable of sub-4:30.
good gawd, then youre the exception and/or a terrible racer and/or left your good effort on the track.
At least 4:53
notaworkouthero wrote:
maybe this: wrote:I would guess a lot slower. The long rest suggests something like 16:30 ability for 5K, and off that I'd say 4:35-4:40.
1630?!?! I would disagree, I would say at least 1530 shape. Ive ran 15.20 but could never do a workout like that, but i always raced better than i trained.
You're right, I did some math wrong in my head. I would guess the OP could run just under 5:10 per mile for 5K, so I should have had him about 16 flat and not 16:30. When people post workouts like that I assume they pushed harder than he11, so I estimate slowish race times (hence my guess of 16 and not 15:30).
This was on a track remember. I used to do 5xmile in 5flatish with 3-4min rest on grass and ran 15:50. I would guess 15:40's on a track, 16flat for XC. In regards to a mile, without knowing what type of runner you are who knows. If you can run sub 2 in the 800 4:25-4:30, if you run like 2:05-2:06 then like 4:35-4:40 would be my guesses.
Also assuming you are talking about indoors, and not what you are capable of by May.
I couldn't get near this workout and I ran consistent mid 4:30s last year. My guess is somewhere around 4:20 or faster.
My pr's are 4:23 for 1600, 16:02 for 5k, and 9:37 for 3200m. The 1600 and 3200 were from my freshman year, I'm a sophomore now.
Really depends on what kind of runner you are. I can't break 17 for a 5k and can run 4:30 for a mile.
Ran a workout very similar to this, almost exactly the same but on flat roads instead of a track, during the winter of my sophomore year and went on to run 9:26 at the end of outdoor. Granted this was before doing hard anaerobic work that season, so I'd say right now you're in 4:25/9:30 shape. Get into harder, lactate buffer building later in the season and I'd say by the end of outdoor you're 4:18-4:20 and 9:20 for the 32
Unwise Tuba wrote:
My pr's are 4:23 for 1600, 16:02 for 5k, and 9:37 for 3200m. The 1600 and 3200 were from my freshman year, I'm a sophomore now.
Nice times! I don't think your workout predicts anything in particular--it's a good workout, but you already have good times. If that's what you ran as a freshman, you should be looking at mid-4:1x.