I have a bet going with a couple co workers that I can run 1 mile faster than they can run a 4x400. The day of destiny in on May 13th…I feel I could pull off a 4:50 right now but want to be closer to a 4:30 by the race date. What are some good speed workouts to help me achieve that time? Thanks peeps.
What’s on the line: If I win I get a case of Dirty Keystone Light…if they win they all get a 6’er of anything they want.
Co Workers all workout (only 2 of them are currently runners)
30yr old former Track Buddy of Mine, has been sidelined by injuries as of late, solid back in the day though
56yr old fierry son of a gun probably will run the fastest split
24yr old muscle man will go out hard and die the last 150m
28yr old who will do the same as muscle man
Update:
It took me a little longer to do the self assessment…heres what went down. I started off with a 6 minute warm-up at 7.5mph to the get the legs loosend up. After I felt warm I stripped down to the ol’ spandex, set the incline to 2.0, and cranked the mph to 12.2. I hopped on the tready after a minute so it was up to speed and cranked it out until I hit minute 6** (5 minute mile completed).** It will be fairly tough getting down to 4:30, although I feel it is doable.
You need to train at your goal pace if not faster. Assuming you have a good base and ready for speed work. I’d start doing repeat 200’s and 400’s(400’s should be shooting for 1:07 pace assuming you want to run a 4:30). Start with a couple on the first week and build each week. Note the repeat 200s and 400s are not easy.
Are these coworkers athletes? Taking the average runner and putting them on a track to do a 400 in 1:15 (5:00 pace) is no easy feat.
It might sound easy on ST but I bet a majority of people at your local 5k couldn’t pull off even one of those.
ETA: Just for fun, I threw a 75" 400 into McMillan. Those athletes would need to capable of a 6:04 one mile and a 21:00 5k. Ask yourself if they are in that type of shape.
You may still beat them, but no way you’re running that fast.
The event will be video taped and posted on youtube…I guess we’ll find out:) I have been know to go into BEAST mode when Beer is on the line…I’m excited to see what I am capable of.
**Really? And you get Keystone Lite out of the deal?
The case of Keystone Light is to spite them…I know I’m going to win so I’m going to choose the shittiest beer so winning really means nothing. It’s on principal baby:)
No time like the present. Go run a mile today and report back. We’ll go from there. 4:30 seems within reach if you are a 48s guy. You’ve got the raw materials anyway.
How old, fat and out of shape are you compared to college?
Are these coworkers athletes? Taking the average runner and putting them on a track to do a 400 in 1:15 (5:00 pace) is no easy feat.
It might sound easy on ST but I bet a majority of people at your local 5k couldn’t pull off even one of those.
ETA: Just for fun, I threw a 75" 400 into McMillan. Those athletes would need to capable of a 6:04 one mile and a 21:00 5k. Ask yourself if they are in that type of shape.
I agree - they’d have to all be serious runners to put up those kinds of numbers. Not blazing fast, but definitely serious runners in that they run regularly and do speedwork. To find 4 of those in a workplace is rare unless you work in the sports industry.
A 4:30 is a right around 4:12 or so for the 1500 which if you ran 800 in track I would guess you hit up the 1500 every so often perhaps. What’s your best 1500 time?
I agree with the 200 repeats for workouts to get fast in the mile but you got a good chunk of time to train.
Tactics for this would be huge as well especially if they can goad you into going out too fast with their first 2 legs and you blow up.
Just out of curiosity, did you recently read “Again to Carthage” (the sequel to Once A Runner)? This challenge is straight out of that book. You could do what QC did and use Lasse Viren’s special supplement to give you an edge.
Out of curiosity, are they going to each run a 400 and add the times, or are you running head to head against them while they run a relay with a baton hand off and exchange zones?
How long since running these times and how much running since?
1:54 for 800 is way way under 4:30 type talent…but I could run 4:30 10 years ago…and can’t touch it now. Sub 5 is a good effort for me. And I never quit running…but have cut way back.
