Mile prediction off 8x400m w/ 60 sec rest

I predict 4:55 shape especially considering you felt controlled through all of these

Potentially you could dip under 4:50 but that may be a more "aggressive" estimate

Did you wear spikes or trainers for the 400s?

Thanks for your feedback, 4:55 would be neat! No spikes, but it's hard to call them trainers, it's a low-stack and quite light shoe (NB SuperComp Pacer), I'm gonna race in them as well

Optimistically, 5:35. Maybe.

"Maybe" one day you'll start using your f...ing brain 😎🤙

Considering youre more endurance based you should aim for an even pace around 1:13-1:14 per lap, just settle and try to bring it, if you somehow find a kick at the end use it, dont fall off pace on 3rd lap because thats where sub5 will be done or dusted

4:49

I would say sub 4:50 unless he/she underperforms.

6 minutes

Totally agree. Go through 1209 in an even 3:45 & go to work from there. Wouldn't be surprised with something close to 4:55. I think 400s are a little tough to predict off of. 10x400 would give you a closer guess. But the progression is strong here. No doubt you could've done 10 all @ 73ish. Argument to be made for 4:50 depending on your other workouts/mileage. I would take the gains from the 5:14 & run an even race for sub-5. Then maybe take a crack at something a little quicker.

I did 12x400 with 60 rest at 85sec per rep. I ran a 5:20 time trial recently so take from that what you will.

Of course, good luck on your race! update us with what you end up running

Sure, I'll let you know. Thanks guys for all posts! Y'all reassured me in my belief sub5 is possible this time. I'm quite surprised by some sub 4:50 predictions, but I'd rather be conservative, so I'll shoot for 1:14 laps and we'll see. Here in Europe all other track events are 1500m rather than 1609.34m so it's the only time I can go sub5 for the mile in 2024 probably and I wouldn't forgive myself if I lose the chance by starting out too fast just because I was greedy for some 4:50 or something.

For the record, today I did a solo workout 2x800m in 2:27, 2:30. Consecutive laps in 1:14, 1:13, 1:18, 1:12. Rest was 2 minute walk. The second 800m was tough, I was slowing down on turns too much. The race is on Saturday.

Hi fileau! I think your conservative pacing strategy is really good. I started off my season running 72s for 8 x 400 workouts and my first several miles were around 4:50 usually doubling off the 800 and finishing with a big kick. I was still averaging around 71 by the time I ran my first mile (well, 1600) at a meet where I had no other events. I got a 4:37 off of a massive kick at the end and negative split each lap. I’m certain that by racing you’ll get into amazing shape, and be able to run 4:40 or the equivalent of that time in the 1500 by the end of your season, and right now you’re ready for sub 5. If you run several 800s to get your speed better too, you’ll be in a much better place to improve your mile.

5:00.XX 😆 2nd lap was too slow and I allowed the pack before me to gradually escape meaning I was running three laps alone, but I'm quite happy, I hope this experience will allow me to run a good 5k next week, hopefully sub17

Edit: BTW, I decided eventually to race in spikes (and I did the last workout in them), but I felt I underperformed slightly due to pacing errors on 2nd/3rd lap, I'll try to learn from it and get it right in 1500m races

Thank you for sharing your progress, it's really inspiring! Yeah exactly, I hope for better 1500m results this summer. I wasn't considering any 800m at all, but maybe it's a good idea, too.

What were the splits? Sounds like a fast 1st lap & slower 2nd/3rd laps? But the group still got away on lap 1? Would you have caught up if you were more even or they were just faster? Anyways seems like a strong run & big PB. 5-flat & 17-flat align. Go for it in the 5k.

1:14.7 - 1:17.6 - 1:16.9 - 1:11.0 (first one is 409.34m)

Exactly, I slowed down on the 2nd lap, I don't know why, sth mentally didn't clicked... maybe poor concentration. I was the last person in the leading group, they got away on the beginning of lap 2 and that was me who changed the pace I guess. The result of the person directly ahead of me was 4:56, so yeah I really should have kept up at least for 2-3 laps but got scared we go too fast instead... Probably I need more racing experience, though I completely agree it's a nice PB and overall I'm happy with the result.

Yeah, PRs are always nice. When I was coaching I had a rule "no complaining about a PR." That being said, with those splits you're in near (and possibly sub-) 4:55 mile shape. Good luck going for your sub-17--if it's in similar conditions to this mile race, you're fit enough.