Had an athlete I'm coaching run 6x 800 with 2-2.5 minutes rest he averaged 2:17, his last one was 2:13... he said he felt like the workout was pretty easy, this was in the same week he races 1500 ran 3:56 and then 45 minutes later does a four mile tempo in 5:04 comfortably... he should be able to run 14:30 5k right? And yes I know the rest is a bit much on the 800s...
GORUN1600 wrote:
Had an athlete I'm coaching run 6x 800 with 2-2.5 minutes rest he averaged 2:17, his last one was 2:13... he said he felt like the workout was pretty easy, this was in the same week he races 1500 ran 3:56 and then 45 minutes later does a four mile tempo in 5:04 comfortably... he should be able to run 14:30 5k right? And yes I know the rest is a bit much on the 800s...
Rest was okay; you could have him do the same workout with less rest -- say 400m jog in 2:00 or a little faster, and see if he can average 2:17 or better. He should have a good shot at 14:30.
I think the 2-2.5 recovery is right on. I would guess he should be in the 14:45-14:50 range for the 5K - assuming he has run some miles
He's run plenty of miles, it's just been tough getting him in races with good weather and good competition... he beat a 14:32 5k guy indoors head to head this past weekend but only ran 15:26... he cramped at about two miles...
My experience is 6x800 is a good 3k predictor workout, not 5k. If he could run the same pace for 4x1200 or 3x1600m then I would be much more confident with 1430.
Hhhhhgghhgh wrote:
My experience is 6x800 is a good 3k predictor workout, not 5k. If he could run the same pace for 4x1200 or 3x1600m then I would be much more confident with 1430.
Agreed.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.