Slower, older runner. Running a 2 mile race in 2 weeks, haven't run this distance in a long time.
Today I did 12 x 400m with 1 min standing rest, just to get used to some faster running on the track. Ran them in an average of 1:25. All 400's were basically the same pace.
Is this workout a decent indication for 2 mile pace? I'd like to break 12:00. I realize I am slow by LR standards and this workout contains rest that I won't get in the race.
Input is appreciated. Thanks.
You will break 12
Thanks, appreciate the optimism. :)
it depends on how much better your body responds to speed and distance like how the 200m world record holder might run 12x400 and average 1:10 but not break 10:00 in the 2-mile. but yeah coachb is right you will probably break 12 :)
No but you did the mile predictor. Put that time in McMillan or similar and there you have it.
Thanks for the responses, much appreciated.
Hmmm. It will be a tough, but I think if you lay it all on the line you can do it.
copscannotcatchme wrote:
it depends on how much better your body responds to speed and distance like how the 200m world record holder might run 12x400 and average 1:10 but not break 10:00 in the 2-mile. but yeah coachb is right you will probably break 12 :)
I agree with this- and I'm guessing that you're a distance runner dropping down, not a sprinter moving up.
You should be able to handle the distance.
Thanks for the response. Definitely dropping down in distance. My "sprinting" is not very fast anymore. :)
Old & slow wrote:
Slower, older runner. Running a 2 mile race in 2 weeks, haven't run this distance in a long time.
Today I did 12 x 400m with 1 min standing rest, just to get used to some faster running on the track. Ran them in an average of 1:25. All 400's were basically the same pace.
Is this workout a decent indication for 2 mile pace? I'd like to break 12:00. I realize I am slow by LR standards and this workout contains rest that I won't get in the race.
Input is appreciated. Thanks.
You should definitely break 12. You could have possibly broken it today.
I agree with others who say Raw sprinting speed can influence the times in a workout like this and cause people to be over optimistic (although not so much with 12 at 1 min rest-that's short enough rest) but since you say you are old and moving down, this is a good workout.
Also I would add, the fact that you say you are just getting used to some faster running on the track is a VERY positive sign. If you had done this workout after 6 weeks of 2xwk intervals, then the margin would be close.
Furthermore, by 2 weeks your body will have made the adaptations to the stimuli of todays workout and you will be faster than today.
How many mpw are you running?
Keep us posted on your results.
Old & slow wrote:
Slower, older runner. Running a 2 mile race in 2 weeks, haven't run this distance in a long time.
Today I did 12 x 400m with 1 min standing rest, just to get used to some faster running on the track. Ran them in an average of 1:25. All 400's were basically the same pace.
Is this workout a decent indication for 2 mile pace? I'd like to break 12:00. I realize I am slow by LR standards and this workout contains rest that I won't get in the race.
Input is appreciated. Thanks.
Other than going out too fast I'm sure that you'll do it.
I just turned 60, and about 4 weeks ago ran 2 miles on road in 11:31 (was about 20ft drop), but also went through 2 miles in a 5k in 21:05.
Saturday did a pretty similar session to yours - 16x300 at an average of 63.5 (1:24.6 for 400m) with 1 min slow jog recovery.
Good luck!
You should be able to hit close to 12' for 2mi. My guess is 200m reps in 40 w 200m walk will help you more here than slower 400s.
Older runners tend to be speed deficient.
Thanks for the response. I am running 40-45 mpw at the moment. I had been been training for half marathons in prior training cycles and had been neglecting shorter, faster intervals running. Good to hear Sunday's workout will hopefully help me in 10 days time for the 2 mile race. :)
11:31 at 60 is outstanding! I hope I'm not in a race with you. :) Definitely aware of making sure I don't go out to fast, and will try and run pretty even splits. Thanks for the response.
I was thinking about doing some 200's around that pace this this week. Thanks for your input.
Old & slow wrote:
Slower, older runner. Running a 2 mile race in 2 weeks, haven't run this distance in a long time.
Today I did 12 x 400m with 1 min standing rest, just to get used to some faster running on the track. Ran them in an average of 1:25. All 400's were basically the same pace.
Is this workout a decent indication for 2 mile pace? I'd like to break 12:00. I realize I am slow by LR standards and this workout contains rest that I won't get in the race.
Input is appreciated. Thanks.
Absolutely no relevance. You can't predict your time with any level of accuracy based on workouts. All those answers are guesses at best.
In the time you spent running that workout and typing your post you could have run 2 miles found out your time and had a shower.
STOP WASTING OUR TIME WITH THESE STUPID PREDICTION GUESSING GAMES. IT:S SO FRIGGIN INFANTILE
Just as a quick update for this thread. I ran 11:40 in the 2 mile race. That's pretty fast for me. :)
Thanks for your input and advice.