This is off very very little mileage. i barely run these days. It was damn tiring but not all out.
This is off very very little mileage. i barely run these days. It was damn tiring but not all out.
I would say about mid 15's. IF you had the base to back it up. after 1.5 miles you'll probaly die hard and finish around 16:35.
jfjnv wrote:
I would say about mid 15's. IF you had the base to back it up. after 1.5 miles you'll probaly die hard and finish around 16:35.
Are you kidding? 17's. Many people could do this as a mile-pace workout.
shoot for sub 18, I am not even sure you can run a sub 5 mile.
17:30 or so.
16:37 - those short 70 second recoveries indicate that you are a beast!
That should be low 16s.
boogy wrote:
16:37 - those short 70 second recoveries indicate that you are a beast!
your standards for 'beast' are questionable. i have a kid who does 12x400 at 71 with 20 second rests and runs high 15's.
coach G wrote:
your standards for 'beast' are questionable. i have a kid who does 12x400 at 71 with 20 second rests and runs high 15's.
If that kid only runs high 15s then your coaching ability is questionable
gggg wrote:
coach G wrote:your standards for 'beast' are questionable. i have a kid who does 12x400 at 71 with 20 second rests and runs high 15's.
If that kid only runs high 15s then your coaching ability is questionable
+1. That's a borderline threshold workout with such short rests.
gggg wrote:
coach G wrote:your standards for 'beast' are questionable. i have a kid who does 12x400 at 71 with 20 second rests and runs high 15's.
If that kid only runs high 15s then your coaching ability is questionable
+1. That's a borderline threshold workout with such short rests.
I'm tempted to say he should be running faster after a workout like that...
you cant infer 5K time from that workout
when I was running 12 x 400m in 70, I was running 17:00 for 5K
slowmother wrote:
you cant infer 5K time from that workout
when I was running 12 x 400m in 70, I was running 17:00 for 5K
Of course you can infer a 5k time from that workout. From yours? No, because you didn't include what kind of rest you did in between reps.
16:40-17:00
This really isn't a good predictor workout without more information. I'd venture to guess that if you predicted 5k times using only 10x400m workout times , you'd have a huge standard error around the estimate.
That being said I did 12x400m in 73-75 with 200m jog between intervals (80-90 seconds rest). 5 days later or so I ran 15:56 for a road 5k. That was my first race of the season.
More useful info: the 400m reps got easier and easier as the workout progressed, which indicated that I would be able to race right around 5:00 minute pace (on a track).
That kid should be running 15:00 or so.
Your coaching ability is then indeed questionable.
I did 8x400m recently in 72-73 with 1:00 rest.
Recent race times for me: 4:56 1600m, 18:10 5k.
I would guess 17:30-18:30
18:30
jdjd wrote:
Of course you can infer a 5k time from that workout. From yours? No, because you didn't include what kind of rest you did in between reps.
I can run 12 x 400m in 70 (average) with 60 seconds rest and my best 5K is 16:55. This is with 50 mpw.