6x400 workout to predict mile. Help!

Ima go wit 4:30-4:35

Film Rep wrote:

Ima go wit 4:30-4:35

that seems like a pretty good ballpark give or take like 1-2 seconds. Care to explain why you think that though? im not that informed on running or how these "predictor" workouts really work.

Film Rep wrote:

Ima go wit 4:30-4:35

i was gonna say 4:35.

no formula. for me, it's just experience in comparing you to kids I have coached in the past. Some people can be way above or below what you would predict based on workouts though.

you never know until you actually do it.

For the workout, you averaged what 66 or so per Rep.

In a race, maybe you take it out in 66 and 67. 2:13 x 2 = 4:26 + :02 (for extra 9 meters) = 4:28...maybe you negative split and run like 4:25 or maybe you slow down a bit in the second half and run low 4:30s

Film Rep wrote:

Ima go wit 4:30-4:35

4:40. If he did 8 I would go with 4:30.

curious miler wrote:

ran this workout with 1 minute rests in between on the track by my house. didnt use spikes or run with anyone else. the conditions were pretty nice but it was a tiny bit windy.

splits were:

1:07

1:06

1:06

1:07

1:06

1:04

felt pretty dead by the end but like i definitely couldve made the last one more like a 1:01-1:02 but kinda just phoned it in and didnt kick much. felt like i gave around 90-95% effort. Based off this information what miles times should i be hitting or attempting to hit. havent run a mile on the track since 8th grade when i went 5:01 and i could only do 4x400s at like 1:15 pace with 2 minutes rest.

thanks for any help in predicting the mile time or anything in general!

No faster than 4:40 - come back and tell us, and prove me wrong!

I make this prediction bc any miler can run 6 quarters faster than race pace even on 1m rest.