What can I run for 400?

Nice workout. I am familiar with 150s like that. From just this one workout, it's hard to say what your 400m would be right now. Some guys could do your workout there and then run 54. Or, different guy, same workout, 49.

Especially impossible to predict when coming off 8/15 base training, without knowing a lot more about the specific athlete in question. I think YOU would probably have a better sense of it than any guessers on here.

Probs 51

To run 50.0 you need to be able to run 150 in 16.4ish, for a middle distance guy I'm guessing 4 min rest is enough to run pretty close to your fastest in that 18.0.

Let's say you could have run 17.9... but this was probably hand timed, so make that 18.1 FAT.

1.7 seconds slower than 16.4 for 3/8 the distance == 4.5 seconds slower.

That puts you at 54.5, but of course a 150 is pretty much all out... the 400 is a lot harder run. Considering that you are on here asking you must not run the 4 all out very often, so you probably don't have the experience to run a good 4. Now you're at 55.5.

So my guess would be 55-56.

When you time short distances like a 150m are these from a stationary start or a rolling start, because it probably makes 1s difference and when you multiply that it changes the total time a fair bit.

What does everybody usually do in this case?

Do You Even Lift? wrote:

When you time short distances like a 150m are these from a stationary start or a rolling start, because it probably makes 1s difference and when you multiply that it changes the total time a fair bit.

What does everybody usually do in this case?

I started a few behind the line and take ~2 strides in. I don’t really get up to much speed before the start, it’s just more relaxed than a standing start.

longjuansilver wrote:

Do You Even Lift? wrote:

When you time short distances like a 150m are these from a stationary start or a rolling start, because it probably makes 1s difference and when you multiply that it changes the total time a fair bit.

What does everybody usually do in this case?

I started a few behind the line and take ~2 strides in. I don’t really get up to much speed before the start, it’s just more relaxed than a standing start.

To be fair if I ever run a competitive 4 it will be in a 4x4, so I’d have a rolling start for that.

longjuansilver wrote:

Do You Even Lift? wrote:

When you time short distances like a 150m are these from a stationary start or a rolling start, because it probably makes 1s difference and when you multiply that it changes the total time a fair bit.

What does everybody usually do in this case?

I started a few behind the line and take ~2 strides in. I don’t really get up to much speed before the start, it’s just more relaxed than a standing start.

Oh well with the rolling start you described I’m going to adjust your best 150 up to 19.0, which adjusts my ultimate prediction to 57-58 from a standing start.

You could probably get 56-57 in a relay.

Lol my fastest 150 is 19.5 and I run 55 flat

Relay splits do not count for PRs.

Those are pretty quick 150s however. Probably 52 in the quarter. I think you should do a 400m TT and maybe 800 and mile too. Why slog out base for 6 months? Every phase of the training cycle has a long-term purpose. If track season was happening now, you would be doing speed work. You should train as if you were trying to peak in May. Then go on with your cross country cycle after some down time.