just for fun does anyone have any good indicators for a sub 16 they know of? besides those who think theyr funny saying 5:06 a mile for 3.1
just for fun does anyone have any good indicators for a sub 16 they know of? besides those who think theyr funny saying 5:06 a mile for 3.1
15minutesand58seconds wrote:
just for fun does anyone have any good indicators for a sub 16 they know of? besides those who think theyr funny saying 5:06 a mile for 3.1
If you can do any of the following workouts by yourself, then you'll probably make sub-16.
* 2 miles @ 5:10 pace
* 7 miles @ 5:40 pace
* 12 x 400 m @ 1:15 w/ 40 secs rest
7 miles at 5:40
3 miles at 5:27.5
6 x 800 in 2:23 with 400 jog
6 x 1000 in 3:00 with 400 jog
12 x 400 in 66 with 200 jog
3 x 1600 in 4:56 with 400 jog
if that's what it takes for you....you are a workout racer. I've run, and many other friends of mine have gone well under 16 without running anything close to that fast for workouts. Honestly if i was running what you just outlined i'd be closer to sub 15 then sub 16.
6x 1000m in 3:10 w 90s rest
8x 800m in 2:32 with 60s rest
6 miles under 5:40 pace
12x 400m in 72s with equal rest
notatroll wrote:
6 x 800 in 2:23 with 400 jog
6 x 1000 in 3:00 with 400 jog
How do you figure these two workouts to be on the same level? In order to run a 3:00 1000, you would come through 800 meters in 2:24.
notatroll wrote:
6 x 1000 in 3:00 with 400 jog
If you couldn't threaten to break 15:30 with that workout you had the shittiest training regimen imagineable.
I'll give a slightky more exotic answer. The first time I boike 16 there wrre two workouts that prepared me and had me feeling confident: 25x 60/30. That is 60 300 39 s 100 run continuously with all 300s under 60. The othrr was a 500 40 321 cutdown in 90 70 50 30 15 same rest in between. So 500 500b 400 400b etc. Both of these in the week before
Link wrote:
I'll give a slightky more exotic answer. The first time I boike 16 there wrre two workouts that prepared me and had me feeling confident: 25x 60/30. That is 60 300 39 s 100 run continuously with all 300s under 60. The othrr was a 500 40 321 cutdown in 90 70 50 30 15 same rest in between. So 500 500b 400 400b etc. Both of these in the week before
I have no idea what this is supposed to mean.
Really Dude? wrote:
if that's what it takes for you....you are a workout racer. I've run, and many other friends of mine have gone well under 16 without running anything close to that fast for workouts. Honestly if i was running what you just outlined i'd be closer to sub 15 then sub 16.
I second that. When I first went sub-16 was in XC and I ran 15:49 that season, on a real course, so for indoor or a road race I would have been faster than that, and my workouts were not as fast as this guy listed..
Key workouts that Fall and pre-season summer:
12 x 400 at 68 with 60 secs standing rest
8 x 800 (2:26 .., 2:25, 2:24, 2:23) w/2:00 walk rest
6 x Mile on grass in 5:10 down to 4:56 w/ 4:00 rest
The next winter I ran 15:34 on the road in March, off of this:
65-75 mpw (depended on how many races were that week)
3 hard runs per week (5 miles @ 5:20, 7 mi @ 5:30, 10 miles in 5:30-40)
3 easy 10 milers
14-17 mile long run at 6:00-6:30 pace.
I probably was running too fast most of the time.
slartibartfast wrote:
6x 1000m in 3:10 w 90s rest
8x 800m in 2:32 with 60s rest
6 miles under 5:40 pace
12x 400m in 72s with equal rest
For me, I always know when I'm in sub 16 shape when I can do a 10 miler in under 60 minutes, and a workout of 5-8 times 1000m at a little faster than 5k race pace with 2:00 rest comfortably.
3x1600m with 400m rest at 5:05-5:10 or so.
(As I posted on a recent similar thread, I did that workout at 5:04, 5:03, 5:01, and then ran 15:40 a week or two later.)