Workouts That Indicate Sub 5 Fitness

Run 4 x 400 at sub 75 pace with 0 seconds rest between. If you can do that you should be able to crack 5!

You don't say! I knew that somebody would post this kind of response once I started this thread. Does anybody have an actual workout that would predict a sub 5?

A 1200 meter time trial in 3:45 and you'll be close.

12x400 @ 75 sec

60 sec rest

Sub 5 Hopeful wrote:

You don't say! I knew that somebody would post this kind of response once I started this thread. Does anybody have an actual workout that would predict a sub 5?

One standard is 10 x 400m at race pace with equal time recovery. Another is to run a 1200m time trial. If you can do that in 3:45 and feel like you have more to give, then in a race you should break 5.

But in reality there is no such thing as a predictor workout that works for everyone. Such a workout is one that you do enough that you can compare to your race results and see some correlation.

When I 1st broke 5 minutes it was right after running 10x400m at 72s with 90s rest.

When I broke 5 I couldn't have done 12x400 in 75 with 60 seconds rest. I did 8x400 with 90 and felt like I wanted to die.

I did do 3x800 in 2:27-2:30 with 5 minutes rest about 10 days before breaking 5.

Bump

An all out 800.

If you're under 2:15 then you're odds are good and if you are slower than 2:20 than you're odds are bad.

I know this is more of a race, but I think races are more predictive than workouts. If you really want a workout, try an 800 close to 2:20 and then 6 400s at 74 or 75. Jog 200m in between in about a minute.

The question is what are you running now for workouts? But 8-12x400 with a 200m jog avg sub-75 pace should show your there. I think i was averaging 73-74 in high school when i first broke 5 but i think my coach gave us a full lap recovery jog.

math nerd wrote:

An all out 800.

If you're under 2:15 then you're odds are good and if you are slower than 2:20 than you're odds are bad.

I know this is more of a race, but I think races are more predictive than workouts. If you really want a workout, try an 800 close to 2:20 and then 6 400s at 74 or 75. Jog 200m in between in about a minute.

Today I did what you suggested and ran an all-out 800 in 2:21.8. I know that I should be faster, but there was a 15+ mph crosswind on the straights that was directly in my face from 200-300 and 600-700.

If anybody knows, how much did that wind affect me? Was my time worth at least a sub 2:20 with no wind? Also, is running under 5:00 still realistic in the near future?

You're definitely in shape to go sub-5. I ran 4:57 a few weeks ago, but in an 800m at a quad meet last week I ran 2:21. You're definitely in shape, just get in a race and draft off of someone that you know is going to run in the high 4:50s.

Sub 5 Hopeful wrote:

math nerd wrote:

An all out 800.

If you're under 2:15 then you're odds are good and if you are slower than 2:20 than you're odds are bad.

I know this is more of a race, but I think races are more predictive than workouts. If you really want a workout, try an 800 close to 2:20 and then 6 400s at 74 or 75. Jog 200m in between in about a minute.

Today I did what you suggested and ran an all-out 800 in 2:21.8. I know that I should be faster, but there was a 15+ mph crosswind on the straights that was directly in my face from 200-300 and 600-700.

If anybody knows, how much did that wind affect me? Was my time worth at least a sub 2:20 with no wind? Also, is running under 5:00 still realistic in the near future?

Your 800 time trial was worth sub-2:20 in that wind.

Whether or not that indicates sub-5 shape is hard to call. Everyone is different. If you're an "aerobic monster" type of guy that specializes in longer stuff like 3200m (for high school track), you can probably break 5 in a solid race. If you're a speedster that's good at 800m and under, it's doubtful. If you're somewhere in between, you've got an okay shot at doing it in a good race.

Sub 5 Hopeful wrote:

math nerd wrote:

An all out 800.

If you're under 2:15 then you're odds are good and if you are slower than 2:20 than you're odds are bad.

I know this is more of a race, but I think races are more predictive than workouts. If you really want a workout, try an 800 close to 2:20 and then 6 400s at 74 or 75. Jog 200m in between in about a minute.

Today I did what you suggested and ran an all-out 800 in 2:21.8. I know that I should be faster, but there was a 15+ mph crosswind on the straights that was directly in my face from 200-300 and 600-700.

If anybody knows, how much did that wind affect me? Was my time worth at least a sub 2:20 with no wind? Also, is running under 5:00 still realistic in the near future?

In the end, it doesn't matter whether it's realistic or not. If sub 5 is your goal, try like hell. You know you can get to 800 in 2:30. From there it's a matter of digging deep. If you miss the first, reflect on what happened and try again next time.

peta fan club wrote:

In the end, it doesn't matter whether it's realistic or not. If sub 5 is your goal, try like hell. You know you can get to 800 in 2:30. From there it's a matter of digging deep. If you miss the first, reflect on what happened and try again next time.

^Smart post.

That makes no sense, I ran a 2:24 800 and went 5:00 for 1600.

I don't know if anybody gives a crap about my running, but my PR for the season ended up being 5:01. I could have probably broken 5, but I did not have a lot of competition and ran the 5:01 mostly solo.

Sub 5 Hopeful wrote:

I don't know if anybody gives a crap about my running, but my PR for the season ended up being 5:01. I could have probably broken 5, but I did not have a lot of competition and ran the 5:01 mostly solo.

Hey man I was pretty much in the same boat,

but I ended up with 4:57, so I mean next year you'll easily be able to get it. And if you're a freshman you'll have plenty of time.

I find 10x anything pretty monotonous. A week after I did the following workout I ran a 4:39 1500m:

3x ( 1x800, 2x400, 4 x200) all at a 5:10 pace on pretty much "full recovery" (~ 3 + minutes after the 800's, ~ 2 minutes on the 400's...).

I used the 200's in the last set to sense a kick and did those close to 5:00 pace but for all other intervals the focus was on maintaining form and a consistent pace albeit slightly above my goal. The thinking was that if I can run 3+ miles @ 5:10 and still do 200's at :37 I can do 1 mile < 5:00 - and it worked.

RWL