How fast can you run a Mile if you run the first 400 all out?!

You'd be lucky to break 5. What are your PRs

Agree that sub 5 is likely not possible. Maybe not even sub 6. If you truly go all out, you’ll be in oxygen debt and muscles swimming in Iactate as you finish. You won’t be able to do more than a slow jog as your body recovers.

400: 49.7

800: 1:52.5

1600: 4:09.3

I think I could break 5 because I would run 50-90-80-80, I think the 90 second 400 would be enough to recover but maybe not?

The Riot wrote:

Agree that sub 5 is likely not possible. Maybe not even sub 6. If you truly go all out, you’ll be in oxygen debt and muscles swimming in Iactate as you finish. You won’t be able to do more than a slow jog as your body recovers.

You will see this in big hs swim & dive meets, 200 yard freestyle. You will see kids setting a PB in first 100 yards of 200 yard freestyle.

What'd you run for 3200 or 5k?

My 3200 was 9:11.3

Curious miler wrote:

My 3200 was 9:11.3

I think you'd run about 5:45 to 5:55

I'd be really happy if you we're to try this out. I want to see what time you'd actually get.

In fact, get your friends to run with you too. First place gets free dinner, or whatever you anorexics like

I think this question would be a lot more interesting if we were talking about an 800, but a mile? I'm guessing 5:20-30 if you were even able to physically finish.

Let it Rupp wrote:

I think this question would be a lot more interesting if we were talking about an 800.

Some run like Rudisha in his prime probably could've done a 1:45 800m like 45 second first lap and 60 second second laps.

You're supposed to predict a time, you idiot

~5:10 is my guess. Sub 5 is possible but I’m not sure the best way to pace it.

Assuming all-out means PR effort then I'd guess something like 50-90-100-70 = 5:10. You get a fast 70-100m for free on lap 2 then crawl for 600-800m then pick up in lap 4. Try it and report back, although I imagine anyone doing this would be well off the pace on the first lap for psychological reasons.

Get someone else to do it instead by telling them you'll time them for a 400 PR attempt, then as they approach the finish yell out whatever incentive would work for them to keep going for the mile. Some people would go for it, most wouldn't, so choose your victim carefully.

There was an interesting thread about running at continuous 100% effort which may answer this question.

duh2 wrote:

I imagine anyone doing this would be well off the pace on the first lap for psychological reasons.

This.

The difference between an all-out 400m and a 400 only a few seconds slower will be huge.

Plus, read Brain Training for Runners by Matt Fitzgerald. He explains why runners cannot do what you are proposing. Your body and mind will know that you plan to continue running after 400m and will conserve effort in the first 400m.

Agreed. If you attempt this in a race, you will run 55-65–70-70.

Something like 15 minutes. If you are truly going all out, you shouldn’t be able to continue after the first 400.

Carnivore 69 wrote:

Something like 15 minutes. If you are truly going all out, you shouldn’t be able to continue after the first 400.

I gotta agree with this. Just the last 100 meters of 400 race is agony. Then you want to continue for an additional 3 laps? No way you get under 10:00.

I'd go with 4:40. Going 50 seconds, followed by a rough 80-90 seconds to recover and then muscle through something near 70-75 on the last two laps. That 50 seconds puts a lot of time in the bank

Agreed. all out 400m IS TOUGH. I remember that last 100 to be the most painful and longest 100m. It was always in slow motion. There's no way I can even jog after. Just crawl on the ground and chill then get up and walk....

I agree with OP that the 50 90 80 80 is probably attainable.

This is actually an interesting idea for a workout - agree that body would never run the 50, but let's say a 58 with the 90 active recovery jog and then a paced 800. After some facts were on the table you could fool with the recovery 400 and the 800 pace target to find the sweet spot.

On the lighter side, in a college 10k I once miscounted laps and kicked in the 24th lap to move up a spot, only to hear 1 lap to go. After stumbling through the dry heaves, I managed to drag myself back onto the last lap, and even found a kick again, but couldn't catch the guy in my second go at him. Adrenaline can do amazing things in a race situation, but it's hard to duplicate in a workout.