Let's see your magic. What would you predict I can run for the mile off this workout? Went 59/58/59/60 off 60 seconds rest.
Let's see your magic. What would you predict I can run for the mile off this workout? Went 59/58/59/60 off 60 seconds rest.
4.15
Ironically, I ran 4:15 last year after doing this workout in essentially 63/64/64/64
4:13.
4:05-4:06
UserUser wrote:
Ironically, I ran 4:15 last year after doing this workout in essentially 63/64/64/64
That seems to indicate you are due to run much faster, although in my experience, sometimes a workout is easier to improve (by improve, I mean run faster) than a race.
But if you averaged 59s this year, I'd say that you should run faster than 4:15 even if you pushed yourself harder in the workout.
I'd say 4:01-4:08. I think if you were due for a sub 4 mile right now, you would know it, and wouldn't be asking about your time.
In spikes? If you can do this workout with 10 reps it's a near certainty you can run that pace for the mile and probably faster. At 8, it's a wash. At 4? A 4:10 miler with a lot of speed could maybe pull this one off, but I'd think 4:04-4:08 unless it was not a very challenging effort.
I improved substantially this cross season in comparison to my times from the previous track season, so I do feel like I have improved significantly. Thanks for the insight. I'm not really looking for approval or for a specific time, bur rather I wanted to hear some opinions on this workout as it has been a staple mile-sim. at my school for many years.
The workout didn't really start hurting until the last 250m of the last rep, where my legs went lactic, but then again I did hit the goal time. I am also a distance runner with not much speed so this was a step in the right direction I believe, anaerobically speaking.
UserUser wrote:
The workout didn't really start hurting until the last 250m of the last rep, where my legs went lactic, but then again I did hit the goal time. I am also a distance runner with not much speed so this was a step in the right direction I believe, anaerobically speaking.
For what its worth, 3 weeks before my 1500 PR I did a workout of 2x1600 (tempo), followed by 4x400 with 2 minutes rest (average 61.9), and that ended up being my pace for my 1500 (3:52 low/mid). I did that solo, and probably would have run the workout faster if I was with a group - but then again, I had twice as much rest as you did.
However, I was also 30 years old, and I feel like I would have overperformed in the workout (compared to the race) while I was in college.
Trust in your fitness and get after it.
In the words of Ron Warhust, "Anybody can run a 1200 in 3 flat. It's the last lap that shows who's fit!"
I have had 4:20 guys do that workout in 60 seconds. I have also had 4:20 guys only be able to hit 64. Your workout puts you at 4:07-4:15.
i've run 58,58,57,57 with 60 secs rest and 4:17 a week later
Good to hear. As I said, I did that 4 x 400 last year a week before my mile in which I ran the total of the 4 400’s: 4:15. I’m definitely not in 3:57 shape (lol) but I’m hoping I can get into the low 4’s, preferably <4:05, in order to bring my 3200m down. Who knows? Maybe I’ll get to run some mile races in college next year and run a fast time. Still a self proclaimed distance athlete though.
4:18
4 reps at 59/60 doesn't really say much about what you can do for a mile. That workout might be a decent predictor of an 800. Probably 1:58.
I recall my high school team doing that workout once. There were 3 guys that averaged ~60s. One was a 4:12, 4:18, 4:22.
Anyone replying 4:10 is silly. I would be shooting to have a 55s average on this workout and I am a 4:07.
Not Enough Reps wrote:
4:18
4 reps at 59/60 doesn't really say much about what you can do for a mile. That workout might be a decent predictor of an 800. Probably 1:58.
I recall my high school team doing that workout once. There were 3 guys that averaged ~60s. One was a 4:12, 4:18, 4:22.
Anyone replying 4:10 is silly. I would be shooting to have a 55s average on this workout and I am a 4:07.
Well, if you read the fact that he averaged 63/64 last year and ran 4:15... maybe he is running the workout better than the guys on your high school team, rather than racing it. Even if he is pushing himself harder in the workout this year, he should be at least in 4:08 shape in the right race.
To make it a more complete workout as a miler, I would definitely say to add a couple tempo miles up front, maybe 4:50-5:00 pace. But if you run the 400s as a workout rather than a race, the pace will be relatively close to lap splits in a mile.