For example, say I ran 10 x 400m in 91 sec average (89 fastest, 93 slowest) with 1 minute rest... let’s just say I was pretty tired but pushing I probably could have done two more. I enjoy doing this workout but does the pace you can maintain in this workout predict what time you can run in the 1 mile or the 1.5 miles?
More likely one mile, though if you truly kept the rests to 60sec you might be able to extend the pace farther.
[But think about it: Does it seem *likely* that you can maintain a pace for six (continuous) laps if you can only do 10-12 laps at that pace (with rests)?]
In any case, it's not a guarantee. Bannister did 10 x 440y in 59 with a 440 (~2min) jog rest, and of course he broke 4:00; but Ron Clarke, a miler in his youth, also was able to do ten quarters under 60 and never came particularly close to breaking four minutes.
Some people will say you need to do 12 reps and not 10, but even 12 is not a guarantee. Still, with just 60sec rest for ten reps you should be very close to 6:00 for a mile, if not below it.
I doubt I could break 6 right now, I have no base and no speed, I was running the 5k but I sucked hard (21:45 PR) because I can’t run any sort of mileage without my knees falling apart. My mile pr is 6:22. I am 16 amd female, 155cm but my weight is 103. Am I underweight? Is this why I am so slow and cannot handle mileage?
Moving down wrote:
I doubt I could break 6 right now, I have no base and no speed, I was running the 5k but I sucked hard (21:45 PR) because I can’t run any sort of mileage without my knees falling apart. My mile pr is 6:22. I am 16 amd female, 155cm but my weight is 103. Am I underweight? Is this why I am so slow and cannot handle mileage?
It's more likely that you've got tight IT bands and that's what's causing your 'knee' issues.
Try to find someone to have a look at your biomechanics.
Moving down wrote:
I doubt I could break 6 right now, I have no base and no speed, I was running the 5k but I sucked hard (21:45 PR) because I can’t run any sort of mileage without my knees falling apart. My mile pr is 6:22. I am 16 amd female, 155cm but my weight is 103. Am I underweight? Is this why I am so slow and cannot handle mileage?
5'0 tall and a 103 ibs? That's about a good weight for your height for running. If you can't run a lot, walk. Training of a 2:06 Japanese marathoner, he includes walking in his training.
http://bobhodge.us/running-logs/takayuki-inubushi/Also do some hill bounding and strength training to work on your form and strengthening your legs.
Further to the example of Ron Clarke, I strongly recommend this read--with the caveat that Clarke never did break 4:00, and never won a major (international) championship race:
trollism wrote:
Moving down wrote:
I doubt I could break 6 right now, I have no base and no speed, I was running the 5k but I sucked hard (21:45 PR) because I can’t run any sort of mileage without my knees falling apart. My mile pr is 6:22. I am 16 amd female, 155cm but my weight is 103. Am I underweight? Is this why I am so slow and cannot handle mileage?
It's more likely that you've got tight IT bands and that's what's causing your 'knee' issues.
Try to find someone to have a look at your biomechanics.
I have been to physiotherapists but they have all said I am fine /: I know there must be some imbalances. I canrun sprint intervals all day but oing a week of mileage will screw me up /: I want to hang on for my team because there are only 4 of us who can scare 6 minutes and I ave a very important 1600 in three weeks.
Moving down wrote:
trollism wrote:
It's more likely that you've got tight IT bands and that's what's causing your 'knee' issues.
Try to find someone to have a look at your biomechanics.
I have been to physiotherapists but they have all said I am fine /: I know there must be some imbalances. I canrun sprint intervals all day but oing a week of mileage will screw me up /: I want to hang on for my team because there are only 4 of us who can scare 6 minutes and I ave a very important 1600 in three weeks.
Not a lot you can do in three weeks, but try to stretch your hips and glutes out a lot. I dunno really.
Sorry for all the typos.
Ah yeah, thanks man. I will take your advice and stretch more, I guess that is all I can do. Jogging 40 mile weeks at 9 minute pace feels awkward, I know how to hold form when I run and sprint (7 minute pace or faster wile running or 12 to 16 mph or faster while sprinting - yes those speeds are sprints for me) but as soon as I jog it feels awkward on my knees and I have no form. I would move down to the sprints after this race but I’m not that fast either. /:
Lol.
Moving down wrote:
Sorry for all the typos.
Ah yeah, thanks man. I will take your advice and stretch more, I guess that is all I can do. Jogging 40 mile weeks at 9 minute pace feels awkward, I know how to hold form when I run and sprint (7 minute pace or faster wile running or 12 to 16 mph or faster while sprinting - yes those speeds are sprints for me) but as soon as I jog it feels awkward on my knees and I have no form. I would move down to the sprints after this race but I’m not that fast either. /:
Lol.
Video on how to jog properly.
https://www.youtube.com/watch?v=-4lCJGCkjR8Moving down wrote:
Sorry for all the typos.
Ah yeah, thanks man. I will take your advice and stretch more, I guess that is all I can do. Jogging 40 mile weeks at 9 minute pace feels awkward, I know how to hold form when I run and sprint (7 minute pace or faster wile running or 12 to 16 mph or faster while sprinting - yes those speeds are sprints for me) but as soon as I jog it feels awkward on my knees and I have no form. I would move down to the sprints after this race but I’m not that fast either. /:
Lol.
Not sure moving down is a good option to be honest. Find someone who does sports massage (not the dizzle) and see what they think.
Your knee pain is almost certainly issues with tight tendons, and it's not something you can't sort out.
Another thing is this: If you run the 400s with a true middle-distance stride, then there's more carryover to your performance at a mile.
If the 400s are a semi-sprint (and you're just recovering quickly), then you're not really developing the same specific skill of running that you'd use in a mile race. I suspect this was the situation with Clarke.
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On another note, if you have access to a treadmill I'd urge you to try uphill intervals. Not a terribly steep slope--maybe 5-10% (others have more experience with treadmills and might advise), because a really steep slope would, again, potentially mess with your mechanics. But the uphill work, in addition to developing your stride, seems to be kinder in terms of preventing injury (less impact).
Also, I know some people are substituting uphill walking for some or all of their long run. On a treadmill you can get a great aerobic workout just by walking (the slope would need to be kind of steep for this one--check your pulse to make sure it's at a productive level). I think one needs to build into this, though. You don't want to start with an hour going up a steep hill.
Am I the only one who thinks the 10 x 4 is not a SUPER accurate predictor?
For you, I would say:
Anywhere between 6:05 - 6:15 for the mile
Anywhere between 9:35 - 9:55 for the 1.5
If you had a base then I would prdict times a few seconds lower but it can be easy for some people to rely on pure speed in the 10 x 4 workout and if you don’t have a proper base you will be relying more on speed. Having said that, you do need *some* base aerobic endurance to keep pace on the last 4 reps which your dependance on speed will show but assuming you didn’t slow down and gutted through it and kept pace, it will not be far off as a predictor.
You are decently fast for a female considering you said you rarely run mileage because of injury, you should get that checked out. You could get a lot faster, maybe sub 5/sub 18 with a few years of training at higher mileage,
Due to hamstring issues I have significantly reduced my track/speed work. I haven't run the mile much or done this workout in about 5 years but when I did I often thought I could do 10 x 400 with a 100 (70 to 75 seconds) walk at mile race pace. For conversation reasons I said mile race pace but in reality it was 2-3 seconds faster than race pace. So you are probably closer to 6:10 to 6:20 right now.