Hey Guys. Hope everyone is staying healthy.
I was considering running a mile TT this weekend. I thought it would be useful to get a sense of what kind of wheels my aging body has as I look to transition to some faster races (5k/10k) once this global pandemic begins to recede.
I was curious as to what you think a good target would be for me. I headed out to the track today and did 3 up @ 7:30, 10x400 w/ 200 jog in 73/75/75/75/74/74/73/73/73/71, 2 down. Rest ended up being about 1:1. Overall this felt like maybe 80-90% effort and started to get hard towards the last 2.
I was hoping to maybe run under 5 minutes. Does this seem doable based on this workout?
Definitely physically doable. With 1 min rest 10x400 is a perfect time indicator in my view and if anything most can go a half-second or even faster per lap in a competitive race. You didn’t have much more rest, so I’d posit you’re in 4:55 shape or so, but in a time trial it’s tougher obviously. Aim for no faster than 37 on the nose the first 209, and settle in because if you miss it will be because a too-hard first lap and a rough third lap as a result.
10x400 on 60 seconds rest is pretty aggressive as a mile race indicator. I'd be pretty surprised if I was able to run 61.5's for that workout and that's my current mile race pace.
This really just shows the weakness in 'indicator' workouts though. Different runners have different strengths, so you can't take a specific workout and say that's going to tell any given person what their potential is for a certain race. I might have trouble running 10x400 at mile pace but no issues running 4x400 at sub-mile race pace while someone else is going to do the opposite.