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

If you go "all out" that implies you have literally used up everything in the tank and there is no way you could continue at all. If you can keep running at any pace, it wasn't all out.

ucsb does this with an 800:

https://www.youtube.com/watch?v=eugccOE898k

I have recently done this and I ran a 5:47.

when I was a 4:30 miler I could run 51 all out. I'd say I could run a mile in about 5:20

psychologically it will be tough to run all out knowing that you need to continue for another 3 laps.

but suppose you did. the next lap will involve very slow running or even walking, and will be around 2 minutes.

then you could possibly run two laps on average in 95

so 50+120+95+95=6

my guess 5:56

Curious miler wrote:

Alright LetsRun, me and the boys need this settled...

Assume I am a 4:10 miler and I run a mile time trial and open the first 400 all out (roughly 50 seconds) if I kept going, how fast could I run the Mile?

I’m thinking 4:30ish, but others are saying there is no chance and sub 5:00 isn’t even possible.

What do you all think?

I dunno about you but I’m gonna say 4:18 for me.

in my prime, this would have been the splits

lap 1) 54-55sec

lap 2) 10 minutes (with detour to throw up in nearest trash bin)

lap 3) 70sec

lap 4) 70sec

last 9 meters) 2 sec

workout warrior wrote:

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.

Going out in 58 is barely going to hurt the OP who can run a 4:10 mile

The correct answer here is DNF....if you run 400m all out, you have nothing left for the last 1200

itaia wrote:

psychologically it will be tough to run all out knowing that you need to continue for another 3 laps.

but suppose you did. the next lap will involve very slow running or even walking, and will be around 2 minutes.

then you could possibly run two laps on average in 95

so 50+120+95+95=6

my guess 5:56

This is very close to what I was going to estimate for my peak fitness (being a low 3:40's guy at the time)

After that first all-out 400, its going to be mighty hard to run the next 1200 with that piano on your back.

Legend has it that Salazar opened with a 56 when he ran his HS PR of 4:19.

JagaBomz wrote:

The correct answer here is DNF....if you run 400m all out, you have nothing left for the last 1200

Took about 30 responses, but this is the only answer.

I say add 1:30 to your PR if young. For the OP, 5:40. If old, add 1 minute.

I'm very slow, but based on the last all-out 400 I tried, I would guess something like this (for me).

65

180

120

110

Just squeaking under an 8:00 mile. My mile PR at that time was around 5:25.

I envision splits of:

50 - suck wind for 2 minutes (120) bent over at knees - 80 - 75 - 70

= 395 seconds, or about 6:35

SDSU Aztec wrote:

Legend has it that Salazar opened with a 56 when he ran his HS PR of 4:19.

Similar to that, I once opened an anchor mile on a 4 x 1 mile relay in HS with a 59...this at a time when my 400 PR was 57 high. I was trying to make up a deficit my team was in, and got a bit carried away. I staggered home with a 4:39.

SDSU Aztec wrote:

Legend has it that Salazar opened with a 56 when he ran his HS PR of 4:19.

WOW..... Not!

I call BS on the sub 5 stuff. If you were running a 400m completely full out, you would barely be able to walk let alone run 90 second 400 pace, I think it would be a miracle for you to break 6. If you truly ran as fast as you could for 400, the 2nd lap would be a shuffle for the next minute or so until you could maybe manage a slow jog, and perhaps pick it up a little bit for lap 3 and 4. I feel like this thread has a lot of people on it who haven't actually run a full out 400m...

MeHereYouWhere?! wrote:

JagaBomz wrote:

The correct answer here is DNF....if you run 400m all out, you have nothing left for the last 1200

Damn, not even a fraction of that. All out is all out. Anyone who's ever run hard knows how difficult it is to run those few extras yards through the tape. You are in agony and using every ounce of your willpower to not slacken your pace a second too soon.

With wobbling Bambi legs and burning lungs you just get past the line and then for some weird reason decide to go another three laps? Not happening. Not even another three serious strides. Not unless you weren't seriously trying in the first place.

Took about 30 responses, but this is the only answer.