Minimum 400m speed for 4:20 1600m?

Is this a troll post, bro? You should have already broken 4:20.

53 is pretty fast for a high school distance runner. Either you aren't training for enough distance (at least 50mi/week base), or you should really be a middle distance runner (like 1:53/4:10)

Those times put you at 4:23 for 1600.

Nonsense. I never broke 55 but I ran 4:15. There are many more extreme examples from slow twitchers. Basically, OP has more than enough speed (how could he not know that?) If he cannot break 4:20 then....umm.....more miles.

Predictor wrote:

Those times put you at 4:23 for 1600.

They actually put him at 4:21-4:22 for a full mile.

65 seconds

43.04

ndslknipewjdepw wrote:

I can run 400m in 53 seconds and 3200m in 9:30. Is this enough speed/strength to go under 4:20 by the end of the year?

65s

had to be said wrote:

65 seconds

I hope all you formal logic students stay in academics. In the real world, you guys/gals (mostly guys) are extremely annoying. It is physically impossible for a 65 400m runner to race 4:20 1600m. It's only possible in your logic text books.

53 is fine. I ran a 4:14 mile and never broke 53 for 400.

A top 400 speed of 60 seconds is fast enough to break 4:20 for 1600.

That El G could run around 48 seconds for 400 meters and ran 3:43 for the mile...

48 x 4:22 (mile) / 3:43 = 56.4 ... however it can be done with a top 400 of 60 seconds.

You are wrong. You stated H.E.G.'s mile pace was roughly 8 1/2 seconds slower than his 400m PB. I do not disagree. You then stated a 60 second 400m runner will be able to average five seconds slower than 400m PB for 1600m. Show me the athlete. There are numerous world class women with one mile PB around 4:22. Show me the woman with a 400m PB of only 60 seconds with a one mile PB of 4:22. There are hundreds of runners on Athletic.net with 1600m time of 4:20 or near. Show me the athlete with a 400m PB of only 60 seconds with a 1600m PB of 4:20.

My guess is you need to improve your 3200 capability at least indirectly.

800/ 1600 / 3200 are highly correlated

Truth is you could go straight at it, never race the 3200 very seriously

-- No intervals over 1000, no weeks over 50, no speed work faster than

800 goal pace aside from your 4x 400 relay split

Or just drop your 800 to 1:57 and rarely race the 1600

95% of the variance in 1600 times shows up in 800 capability

-- danger here is overdoing the races.

If in a small state, get to some bigger meets

ironside wrote:

You are wrong. You stated H.E.G.'s mile pace was roughly 8 1/2 seconds slower than his 400m PB. I do not disagree. You then stated a 60 second 400m runner will be able to average five seconds slower than 400m PB for 1600m. Show me the athlete. There are numerous world class women with one mile PB around 4:22. Show me the woman with a 400m PB of only 60 seconds with a one mile PB of 4:22. There are hundreds of runners on Athletic.net with 1600m time of 4:20 or near. Show me the athlete with a 400m PB of only 60 seconds with a 1600m PB of 4:20.

The OP is a guy, not a woman.

A woman running 4:48 for a mile with a best 400 time of 66 seconds is entirely possible.

4:22 x 1,10 = 4:48 ... 60 x 1.10 = 66.

You stated this nonsense. Find a male on Athletic.net with a 4:20 1600m or 4:22 one mile whom has a 400m PB of 60 seconds. You aren't going to pull me into a trap arguing about 4:48 one mile time. Did Ventolin retire? Are you his young replacement? Do not show me algebra. Show me a real person.

ironside wrote:

You stated this nonsense. Find a male on Athletic.net with a 4:20 1600m or 4:22 one mile whom has a 400m PB of 60 seconds. You aren't going to pull me into a trap arguing about 4:48 one mile time. Did Ventolin retire? Are you his young replacement? Do not show me algebra. Show me a real person.

I'd be willing to bet there's someone who can run ~4:20 but can't crack 60 in a 400m. A very rare outlier, yes. But I'd bet it's possible.

ThatAverageRunner wrote:

ironside wrote:

You stated this nonsense. Find a male on Athletic.net with a 4:20 1600m or 4:22 one mile whom has a 400m PB of 60 seconds. You aren't going to pull me into a trap arguing about 4:48 one mile time. Did Ventolin retire? Are you his young replacement? Do not show me algebra. Show me a real person.

I'd be willing to bet there's someone who can run ~4:20 but can't crack 60 in a 400m. A very rare outlier, yes. But I'd bet it's possible.

Have you found the person? If such a person is listed, said person may have raced last 400m in 8th or 9th grade. By senior year 1600m time down to 4:20. This hypothetical person would be capable of much faster than 60 seconds for 400m at the time said person raced 4:20 for 1600m. Proving me wrong is to show a person racing 400m in 60 seconds, a relay leg is ok, the same school year racing 4:20 1600m.

Last summer I ran an all comers meet 1500 in 4:04 (~4:24 for mile) and 4x4 leg in 61. I'm mostly a marathoner though, other than strides the shortest workout I routinely do are mile repeats. For a HS kid training for track it would be very unusual not to break 60 with that kind of mile time, but not impossible.

4:04 1500m is much faster than the average man. Most would be proud to use their registered name to brag about 4:04 1500m. Why aren't you using your registered name? At least that way LetsRun staff would know your 400/1500 performances are legit. Did you have dead legs racing 4 x 400m? I was hoping someone would identify someone on Athletic.net so we all would be confident it's legitimate.