Done 4x500m by 2min walk rec, averaged 1:27, what can I expect in the mile?
Done 4x500m by 2min walk rec, averaged 1:27, what can I expect in the mile?
For the context my 800 PR is 2:06
Your 800 time is more useful than the 500s.
4:36-4:40
That session is more or less at 1500 m pace, so yeah the 4:36-4:40 range seems reasonable to me.
Based on the fact that you have only showed us that you can run fast in a short, hard workout, and that you gave us an 800 time (suggesting that you are not typically a miler), I agree with the post above. A 4:40 would be a good first effort for a mile, with better things to come if you want to train like a miler.
With that rep length and recovery, you’d need to run 6-7 of them to get a better mile prediction. For reference I did 8x500 at 1:19 average and ran 3:55 in the 1500 about 2 weeks later
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