12x400m with 2 min static rest
67, 69, 69, 67, 69, 68, 68, 69, 69, 69, 68, 62
ran 2:01 last year for 800m and around 16:40 for 5k this year for reference
male 6'0 145 lbs
12x400m with 2 min static rest
67, 69, 69, 67, 69, 68, 68, 69, 69, 69, 68, 62
ran 2:01 last year for 800m and around 16:40 for 5k this year for reference
male 6'0 145 lbs
4:40
2 min standing rest is too much, as are the amount of reps. 16-20x400 going every two minutes (so ~50 sec standing rest) is a good speed endurance workout. 8-10x400 at mile pace with 100m jog/1 minute standing recovery is a better workout to estimate mile time.
You are probably in the 4:40 range by my guess.
Closing in 62 tells me you ran the first 11 reps too easy. That last rep effort should have been spread out among the others. Would have been better to cut each of them down a second or two and close at a similar pace. Also is more difficult to run a bit faster throughout than to JV kick the last rep. My guess is maybe 4:35.
4:43
Really, tho? He is a speed based guy. Look at his 800 - 5k dropoff. I say 4:30-35. Maybe even sub-4:30.(Most likely not)
probably 6 minutes, run a mile race and then you'll know.