ty4thevenom
5k time Indicator workouts 11/17/2013 6:28PM Reply | Return to Index | Report Post
I was reading up on some 5k indicator workouts and saw a lot of stuff about doing 4x1 mile at goal race pace with 1.5-3 min. rest in between. I also saw a workout with 5 sets of 1k at race pace, 200 jog, and 400 at 2 mile race pace. 3 minutes rest in between sets. I feel like the second workout is much easier than the first. Anyone have any experience with these or similar workouts and how much it predicted their future 5k time?
ty4thevenom
RE: 5k time Indicator workouts 11/18/2013 12:44AM - in reply to ty4thevenom Reply | Return to Index | Report Post
also would be interested in 10k indicator workouts
Pikachu
RE: 5k time Indicator workouts 11/18/2013 3:23AM - in reply to ty4thevenom Reply | Return to Index | Report Post
5 K at 5 K pace ;-)

I think 4 x 1 mile @ gola pace is a tad too hard. I would say 3 x 1 mile goal pace with enough rest (600 - 800 slow jogg) would be enough. When do did enough aerobic conditioning and it is not an all-out effort you will be able to string those three miles together come race day.

I also like 5 x 1000 meters with 600 jogg- Start with goal pace or a little slower and finish a couple of seconds faster. Not a ball buster - but if you feel good in this workout and you are an endurance guy, you'll reach your goal.

For the 10 K a very good workout is 4 x 2000 meters with 800 meters jogg rest at goal pace or a little bit faster. I like longer intervals with longer rests more than stuff like e.g. 10 x 1 K with shorter rests. But that's just my opinion :-)

Pikachu
ty4thevenom
RE: 5k time Indicator workouts 11/18/2013 1:23PM - in reply to Pikachu Reply | Return to Index | Report Post
Thanks for the reply. I did the 5x1000m at goal pace with a 200 jog, and 400 at 2 mile race pace with 3 minutes jogging rest in between sets. I hit all of the intervals at my goal pace (16:00) but its hard to imagine stringing them together continuously without those rests.
FTom
RE: 5k time Indicator workouts 11/18/2013 1:39PM - in reply to ty4thevenom Reply | Return to Index | Report Post
Try to string them together with 50sec 200m run (as rest) between them
(5 x 1000m),it will simulate the culminating fatigue.