Mile relating to 5k time

Maybe you're just lacking endurance - why nto try building the 6 minute pace tempo to 5, then 6 miles? 12 x 400 isn't really a "5k" workout, even if they add up to almost 5k, you'd have to do more for it to be a 5k workout.

Well I really am just focused on the mile and half mile, but I was curious if running a slow 5k would affect my mile, the 12x400 was more of a mile workout

I ran a 4:44 all out mile days after a 15:30 5k (both track), so I wouldn't say they limit one another completely.

Tempo runs (~85-90% of race pace for 4 miles would be a good start, then work on bringing it up to 5 miles) as well as long hill sprints are great for speed-endurance work. I like at least a 400m long hill for that. By the 400m workout, heck your mile time should be a bit faster. Try longer intervals with short rest (Like 5X1000m or 3Xmile).

Ultimately all of your workouts should progress towards doing more race-paced stuff leading up to your peak race

But realize that there aren't any magic workouts. And also realize that all workouts need to have a sufficient recovery. SLOWLY. Like slower than 6:40 pace for 8 miles. try more like 7-7:15 pace. I ran many less miles, but a much faster equivalent 1500m time.

Also, what is your 5000m race time?

Ran the mile a month ago and it was by myself so Im hoping for a 4:30 indoors and maybe 4:20s by outdoor with more training and competition. I also ran a 2:01 800 at practice last sprng before tearing a growth plate. I ran a 17:40 before getting mono, this was my first year of xc. Im a junior, but as of now i struggle to hold 6 min for longer than 3 miles

But can whip out solid no recovery speed workouts? which makes no sense to me

I'd say you have a lot of natural speed but need to work on the endurance if you want to get a good 5k time. If it gives you solace, in high school I ran against a guy who could drop a 49/1:49/4:08, but could usually only manage a 16:45-17:10 5k during cross country (though he ran a 16:14 on a flat course).

So hey. Maybe it's not all that bad to be far better at the mile than a 5k. But if you really want a better 5k time, stop with the short fast intervals. It is not astonishing that you can pound out the short intervals, but can't do the longer faster stuff. I could do the same thing in high school. If you like intervals stick with longer intervals and hill repeats to bring down the 5k time.

twilly14 wrote:

Does a slow 5k automatically mean a slow mile? I run workouts that suggest Id run a pretty fast mile, and ran a 4:44 on a track just to see where I was about a month ago. Doing 50 miles a week with workouts and weight training, and also ran 8 miles pretty easy at 6:40 pace. But yet I still struggle to hold my 6min tempo for 3 or 4 miles. Why is this? Btw 12x400 with 200 meter jog between each and averaged about 69.5 for each 400. HELP this is my first post on here, I feel like my 5k should be a lot faster and a lot easier.

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You're probably young? Amazingly, 12x400 /69s is not great for 5k workouts. I could do 4 or 5 at 65 or so long ago, but had trouble breaking 18! After some years of easy high mileage (50) , I was low 16 for 5k. For some, it takes time to build the endurance base.

Haha the 12x400 was a mile workout, I haven't did a 5k workout since october. Like I said Im mainly a mid distance runner and am training for indoors. This is my first year putting the miles in( 50 a week). Im a jr and have always been gifted with the 1600 and 800, but never really tried to crank the miles up for the 5k distance until this year. Long story short I haven't ran a mile in a race since 8th grade (5:04). Last year year I missed the entire season with a growth plate injury. Sorry for the book

I was able to go 4:54 in 8th grade, and my Freshman year was able to manage a 17:49 5k. I was most likely aerobically underdeveloped, as I was only doing 4-5 miles a day when I ran that mile.