Just ran this workout yesterday
8x800 with 2 minutes rest hitting
2:31, 2:28, 2:34, 2:33, 2:32, 2:32, 2:32, 2:29
I have a recent 5000 time of 16:48 where guys usually run about a minute or more faster on a flat course. (I won the race but it was not all out). Other than that I have been running around 60 miles per week and have a 4:19 1600 pr.
What do you guys I could run for 3200 and 5000 meters or a track currently?
That 5k was a very hilly cross country course, i did not mention that
2 mins rest is probably too much for 8x800m to be an accurate 5k predictor.
5 x 1k w/ 1 min rest
jamin wrote:
2 mins rest is probably too much for 8x800m to be an accurate 5k predictor.
This response reflects the erroneous belief, popular on Letsrun, than only a workout run at exactly race pace can be a useful predictor. Same with the "5x1k with 1:00" guy below. (By the way most people will race much faster than they do 5x1000 with 1:00, if it's in the middle of decent training.)
Doing 8x800 with 2:00 at a given pace tells me that's your current ceiling for 5k pace; you're not going to run faster than that (15:30) but you could run slower. The question of just how much slower comes down to other information. Your mileage is decent. Tell me you do 40-minute tempos at 5:30 pace and I'll say you go 15:40-15:55.
Idk if I was poorly trained in HS. But when I ran my 5k PR of 16:53, we did 16x400 at 5k pace, starting a new repeat every 2 min and 30 seconds. And it was a super tough workout. So your workout is basically twice as hard, so given that I'd say 15:50 plus or minus on a flat course.
90 seconds