4x1000m workout

Boskhalem Azy wrote:

4x1000m w/ 2 min rest. Averaging 3:01 for all. What kind of shape am I in for the mile and 3k .

3000m: 8:55 - 9:05.

mile: 4:20ish.

Absolutely no way. I know people that would do 6-8 x1000 at 3:00 and only be 8:50.

I'd say 9:05-15 at best.

No Way wrote:

Absolutely no way. I know people that would do 6-8 x1000 at 3:00 and only be 8:50.

I'd say 9:05-15 at best.

Agree - 9 flat is generous. I would say 9:10 at best.

You might as well just stayed home and eaten ice cream if all you were going to do was 4x1000m. Anything under 6x1000m is not a workout.

with 2 mins rest ?

A Nun's Middle Finger wrote:

You might as well just stayed home and eaten ice cream if all you were going to do was 4x1000m. Anything under 6x1000m is not a workout.

If you're going to quit after 6 x 1000m why bother? You could have watched two episodes of Oprah instead of that "workout."

A Nun's Middle Finger wrote:

You might as well just stayed home and eaten ice cream if all you were going to do was 4x1000m. Anything under 6x1000m is not a workout.

If you're going to quit after 6 x 1000m why bother? You could have watched two episodes of Oprah instead of that "workout."

This is actually an excellent workout.

I can't say more than that you're at about or faster than 5 minute mile shape though.

Keep running workouts like 4x 1000 it's a great way to train. If you want to run more, don't run 8x 1000 but rather 3 x 2000. Long intervals are great training

Boskhalem azy wrote:

with 2 mins rest ?

With a 200 jog in 50-60 seconds.

No Way wrote:

Absolutely no way. I know people that would do 6-8 x1000 at 3:00 and only be 8:50.

I'd say 9:05-15 at best.

Agree

Boskhalem azy wrote:

with 2 mins rest ?

It's not that your workout wasn't hard, it's just not that specific to either the mile or 3k.

Better mile predictor: 3x1000 w/ 1 min rest

Your 4x1000 w/ 2 min rest is kind of a wierd middle ground

Not a good workout, average. Not a good predictor.

Far too much fascination with "predicting" workouts.

Not sure this was the best session for predicting a 3000m, as mentioned a different recovery dynamic would be more appropriate. For the 3000m a 2000+1000 (short rec - what that actually is depends on a given individual) is likely better, or even a 3000m at ~95% (time-trial). For the 1500m that (obviously) would be very inappropriate.

Are workouts being constructed for the basis of predicting a race result, or to develop a physiological (even a psychological one) response? Using an educated guess (in lieu of an actual race result) to determine current race level (Date Pace - see Daniels, etc.), then training appropriately (4 x 1000 at DP/GP intensity)) to develop a physiological response is what one is trying to accomplish in "most" sessions. There is nothing wrong with 4 x 1k if training background deems it appropriate to a given individual. 6-8 reps at a similar intensity could be completely overkill (I have seen this mindset far too often that if 4 is good then 6 must be better - why?! - when perhaps reducing recovery and/or increasing intensity are the next steps of development rather than increasing volume). This also happens far too often in group sessions where different runner "types" (i.e. a 800m guy and a 10k guy) do the same session even though what they get out of it may be very much different. In other words either the session is a compromise of "one size fits all", or it is inappropriate for either extreme.

Good stuff. I agree that race predictors don't have much value beyond trying to come up with reasonable seed times and race strategies. and there is is Better to do a tune-up race and get a race time, splits, etc.

So if we back up a step for this runner and want to do a workout that will help predict appropriate workout paces for 3k training, say this runner is 4-6 weeks out from a goal race, what would you recommend?

dlk1987.2 wrote:

Good stuff. I agree that race predictors don't have much value beyond trying to come up with reasonable seed times and race strategies. and there is is Better to do a tune-up race and get a race time, splits, etc.

So if we back up a step for this runner and want to do a workout that will help predict appropriate workout paces for 3k training, say this runner is 4-6 weeks out from a goal race, what would you recommend?

I'd recommend a 3k time trial.

That is good reps and real good on only 2 minute rest. Your just asking opinions on what kind of shape your at maybe. I think your clicking real well. Sounds to me this 4x1000 is an early season build workout doing 1000's. Lets say a month from now maybe your ready to go after 5X1000 at 2:55's, and Id say at least 3 min rest. Then in do time maybe you improve on those times. So I have a HS senior, ran 4:13 last year, and just ran Footlocker. He has been takin it easy for 3 weeks. So what if I start him with 4x1000, after warm up etc? Id send him at 3:00 flat, with maybe 3:15 rest at least, and maybe we would do a 100,100,50 to finish the workout. Just saying your workout sounds good to me. These guys are just messin with you.

A Nun's Middle Finger wrote:

You might as well just stayed home and eaten ice cream if all you were going to do was 4x1000m. Anything under 6x1000m is not a workout.

You have to look at the PURPOSE of the workout. 1k intervals are done early in season by a lot of mid distance guys. I don't see the point of loading on 1k intervals unless you were going for 10k pace, which would be questionable by a mid distance guy. My bet is this workout will build on itself, much like a few others are saying. I did a ton of 800-1200m intervals indoor last season and my mile time dropped like a rock when I out it all together in outdoor with speed. They hurt, but they pay dividends.

Agreed

9:10

don't listen to those guys, that's a very nice workout man,

but is hard to predict times with just one workout.

that said, 4:30 and just under 9 seem like realistic goals.