Did a 5x1000m track workout today, 1 minute of light jogging in between sets. My splits were 3:39, 3:40, 3:34, 3:24, 3:14. What goal should I have for a XC 5k based on these splits?
Did a 5x1000m track workout today, 1 minute of light jogging in between sets. My splits were 3:39, 3:40, 3:34, 3:24, 3:14. What goal should I have for a XC 5k based on these splits?
17:30
17:30
sub 17 if the rest truly was 1 minutes, definitely.
Keeping it real... Assuming you did these on the track and you are trying to compare to an cc course with dirt, grass, hills, turns, etc. I'd say 18:15-18:45 depending on the course.
Unless you did a 200 jog rolling start with no stopping I'm guessing your recovery was longer too.
The Donger wrote:
Keeping it real... Assuming you did these on the track and you are trying to compare to an cc course with dirt, grass, hills, turns, etc. I'd say 18:15-18:45 depending on the course.
Unless you did a 200 jog rolling start with no stopping I'm guessing your recovery was longer too.
I agree with this. If these were on the track, I'd say you could about 17:45 on the track and 18:15 or so on a CC course (+30s).
http://www.runaugur.com/Your goal for a 5K XC race should be to win it.
Kind of all over the place with those. I would say you could race an average of those times over 5k on the track.
Cross country is hard to predict what with grass, hills, dirt, pavement, water, etc.
Better then u wrote:
Did a 5x1000m track workout today, 1 minute of light jogging in between sets. My splits were 3:39, 3:40, 3:34, 3:24, 3:14. What goal should I have for a XC 5k based on these splits?
Why do you think your first 2, and also #3 were so slow compared to #4 & #5?
impossible to accurately predict because your range was so big.
Run Augur wrote:
I agree with this. If these were on the track, I'd say you could about 17:45 on the track and 18:15 or so on a CC course (+30s).
http://www.runaugur.com/
I agree with those numbers. Maybe 17:30 on a track or road if the rest was 60sec exactly
Agreed, that workout could've been executed more consistently.
To use myself as comparison, i usually do 5 x 1000m at 3.18-3.20 pace, with 90 secs rest and do 5ks ib the 16.55-17.10 range on road. The fact that your last one was so quick just shows you werent really running at interval pace throughout so its diificult to predict, however i cant see how people predict 17.30 for an XC race. Id say youd would get about 17.30 on road track but for xc sub 19 would be very respectable.
Next time go out at 3.25-3.20 pace ,keep the 1 min jogs amd if your reps are consistent then youd be looking at low 17 for road/track
Thanks for not following up! Keep let's run guessing, that's what I say!
Probably 17:50 on a course. The other people are being way overly optimistic and forgetting you were on a track.
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