| ole ole ole |
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Just ran a 5x1000 effort with 2:30 average recovery walking. 3:08 3:07 3:07 3:12 3:10 I felt decent doing them alone and am looking to run close to 16:00 for the 5k in the next month. Prs: 1600- 4:36 3200- 10:02 5k- 16:38 (from last december during base) half marathon- 1:22 (recent) Thanks |
| Young Guy |
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mileage, other workoutd?? off the info you gave id say 16:10-16:20 |
| ole ole ole |
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Mileage for the summer: 50 average Ive only done other type of threshold efforts. I ran 17:13 5k on the track a couple weeks back and a 17:50 in the morning on a bad day. (tempo) |
| ole ole ole |
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that 17:13 was a little faster than a true tempo but it was still relaxed. |
| What You Know |
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Recovery is really long in this workout and you also slowed down... 16:40 |
| Scott Dye |
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I don't know if this is a troll attempt or not, but McMillan puts an equivalent time to the 5k for a person who can run a 2:30 1000 at 14:42. Since you ran multiple of these 1000's I would expect your absolute time to be quite a bit lower and thus an easy sub 16. But if you really can run these time (a 4:00 mile mile pace) you probably really know what you can run. |
| MikeS3196 |
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2:30 recovery dingus |
| Scott Dye |
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Gotcha, sorry for the stupid reply. Misread the OPs post. |
| winecellarr |
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17:00.. 16:50 on a perfect day. |
| clownquestionbro |
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I'd say 16:00 to 16:15 |
| ole ole ole |
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I have a race this weekend. I will let you know how that goes. |
| umm |
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you should try to start slower and go negative splits. also the recovery is pretty long. take less recovery even if you have to go slower |
| Kinvin Da |
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If you need coaching, post your e-mail. |
| warning signs |
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the half PR is recent? that's not the half time of a 16 minute 5k guy. it would seem you don't have great endurance and rely on your speed to have a quicker mile PR than the longer distances (i'm guessing you are blessed with natural foot speed??). that fact, coupled with your loooooong recoveries on the workout make me think you will only just break 17. come back and let us know how you do. |
| warning signs |
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let me add that for me personally doing 5 or 6 x 1000m with 1m or 1m15s rest during a normal week of training pretty much equates exactly to 5k race pace. everyone is different - but it has always worked for me to gauge where i'm at. |
| ole ole ole |
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I am actually a more slow steady ready pace runner with monster endurance. The problem is my mileage has not really been that high and I battled an achilles niggle the week of the half. I do not have great foot speed. I have more of a marathon shuffle. I believe I am in at least 16:35 shape but I never can know because I am a workout warrior. Again, I have a race this weekend (5k), I will let you all know how that goes. |
| good guesser |
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16:12.32 |
| so? |
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so how did you do? |
| lol bro |
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18:05 |