Is 4:05 possible in the full mile?

Training Advice/Discussion

1 month ago 05/20/2024 11:09pm EDT

6x 1000 tempo, 3:09 average (1:00 rest), 5:00 rest to spike up;

4x 400, 60.4 average (61.0, 60.8, 60.2, 59.7) off 2:00 rest;

2x 300 - 42.8, 41.9. 2:00 rest in between

Am I in possibly 4:05 shape? I've done a steady diet of 5:05-5:10 tempo mileage, limited VO2 max work between 4:35 and 4:40, and am in about 14:20 5000 shape at the very worst (as my PR is low 14:2x on a hot day where I went through 3000m in 8:45). Speed-wise I think I'm a little worse, but my PR is 1:55 from a negative split race and I think I could run 1:53 in a very good race.

1 month ago 05/20/2024 11:10pm EDT

re: 4:05 possible?

Could you do 12by400 off a minute to a minute and half at mile pace, If so yes

1 month ago 05/20/2024 11:27pm EDT

re: 4:05 possible?

4:05 possible? wrote:
6x 1000 tempo, 3:09 average (1:00 rest), 5:00 rest to spike up;
4x 400, 60.4 average (61.0, 60.8, 60.2, 59.7) off 2:00 rest;
2x 300 - 42.8, 41.9. 2:00 rest in between
Am I in possibly 4:05 shape? I've done a steady diet of 5:05-5:10 tempo mileage, limited VO2 max work between 4:35 and 4:40, and am in about 14:20 5000 shape at the very worst (as my PR is low 14:2x on a hot day where I went through 3000m in 8:45). Speed-wise I think I'm a little worse, but my PR is 1:55 from a negative split race and I think I could run 1:53 in a very good race.

How comfortable would splitting 809 at 2:03 and knowing you have halfway to go feel?

1 month ago 05/20/2024 11:39pm EDT

re: 4:05 possible?

According to this calc, 1:53.0 + 14:20 puts you at 4:05.9:

timescalculator.appspot.com

Stats Gangsta's running calculator (beta)|calculator

Link:timescalculator.appspot.com/

I don’t think the calc really works at the extremes, but if you plug in an 800 and a 5k it seems to do a good job at estimating the intermediate distances.

Personally, I think sub-4:10 is in the bag but 4:05 could be iffy. Seems possible if conditions are good and you crush it though.

1 month ago 05/21/2024 1:29am EDT

re: 4:05 possible?

4:05 possible? wrote:
6x 1000 tempo, 3:09 average (1:00 rest), 5:00 rest to spike up;
4x 400, 60.4 average (61.0, 60.8, 60.2, 59.7) off 2:00 rest;
2x 300 - 42.8, 41.9. 2:00 rest in between
Am I in possibly 4:05 shape? I've done a steady diet of 5:05-5:10 tempo mileage, limited VO2 max work between 4:35 and 4:40, and am in about 14:20 5000 shape at the very worst (as my PR is low 14:2x on a hot day where I went through 3000m in 8:45). Speed-wise I think I'm a little worse, but my PR is 1:55 from a negative split race and I think I could run 1:53 in a very good race.

Yeah I think you can run 4:05 but the margins are gonna be pretty thin and it's gonna hurt a lot more than if you could run 1:51 or 1:50

1 month ago 05/21/2024 5:52am EDT

re: 4:05 possible?

If you mean anyting from 4:05:99 and below yeah it's possible. Sub 4:05 maybe still possible, but much more difficult (probably at the limit of where you are?).

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