Ran 12.76 100m off of incomplete training, what could I run for 200/400 with 8-12 weeks of structured training?

Depends what you can run already, can you currently break 60? If your mile/5k is anywhere around low 5/sub 18 then you probably have enough speed endurance to do that right now, sub 60 is really easy with 12 second speed but you would be surprised at the amount of power athletes who could bust out a 12 second 100 like it’s nothing and then not even break 70 in a 400 lol, trust me because I’ve seen it. You could probably run about 12.5/26/58 in a few weeks and then with a year or two of training maybe 11.7-12.1/24/53, maybe faster, maybe slower. Find out.

F onowles wrote:

Depends what you can run already, can you currently break 60? If your mile/5k is anywhere around low 5/sub 18 then you probably have enough speed endurance to do that right now, sub 60 is really easy with 12 second speed but you would be surprised at the amount of power athletes who could bust out a 12 second 100 like it’s nothing and then not even break 70 in a 400 lol, trust me because I’ve seen it. You could probably run about 12.5/26/58 in a few weeks and then with a year or two of training maybe 11.7-12.1/24/53, maybe faster, maybe slower. Find out.

Hey thanks very much for the thoughtful reply man. I've never really run an all out 400m before, so I'm not sure what I can do there; I'm definitely not in great middle distance shape right now lol (5:4x for a mile maybe) but I am able to run multiple 29-30 second 200m reps (although with generous recovery :/) and feel relaxed doing it.

Never ran an all out 200/400 before so not sure what I can do in those distances; despite the relaxed 29 second 200m reps I feel like my speed endurance is crap right now, which is something you astutely touched on. If I could come anywhere near your estimates I'd be more than happy to say the least haha, I'll definitely keep trying since I love running. Thanks again for taking the time =)