Hey all,
I have often heard of the classic 5k indicator being 5x1k with "xx" rest...
Is it 60 seconds or 90 seconds? Obviously 60 would be a really good indicator...
Hey all,
I have often heard of the classic 5k indicator being 5x1k with "xx" rest...
Is it 60 seconds or 90 seconds? Obviously 60 would be a really good indicator...
Just run a 5k time trial. It would take half the time of any workout and it would predict with perfect accuracy.
90 is fine. I think 3 x 1 mile with 90-120 secs rest is a better indicator. It is usually spot-on with my 5K race times.
3 x 1 mile with 3 min rest.
Whatever you average for the 3 x 1 miles add 10 seconds to. This will be your 5K mile pace.
Example: you average 4:50 for 3 x 1 miles. Adding 10sec's would be 5:00. This pace for a 5K = 15:33
Any questions?
Clifford the 5K predictor wrote:
Any questions?
Yes. Why would you do all of that instead of just running a 5k time trial?
if you run exactly the same time in a TT as a race, either you race poorly or train amazingly.
Advisor wrote:
if you run exactly the same time in a TT as a race, either you race poorly or train amazingly.
What does that have to do with what I asked?
Clifford the 5K predictor wrote:
3 x 1 mile with 3 min rest.
Whatever you average for the 3 x 1 miles add 10 seconds to. This will be your 5K mile pace.
Example: you average 4:50 for 3 x 1 miles. Adding 10sec's would be 5:00. This pace for a 5K = 15:33
Any questions?
Nope. I tend to direct my questions towards those who know something. Clearly not the case here.
I hesitate to take you seriously, but a TT not really an "indicator," which to me at least, seems to be the call of the OP's question. The 5 x 1000 and other variations get you to the 5K (or in my suggested workout - the 3 mile) mark with a high heart rate, thus simulating race conditions @ shorter distances without the continuous stress of a full race.
The TT would also likely be discouraging as a non-race full length TT will usually yield a slow time and not indicate much other than a total time anywhere from 30 to 90 seconds slower than what you would race, depending on whether you are workout warrior or an athlete who saves his best for game day. E
For me, the average of 5 x 1mi with 3min jog recovery was the best indicator.
4 x 1600 off 90 seconds
Yesquestion wrote:
Clifford the 5K predictor wrote:Any questions?
Yes. Why would you do all of that instead of just running a 5k time trial?
Because generally it makes more sense to break the training up into repeats as you can get in a greater volume of time at desired intensity.
Easy. 5x1k with 0s rest
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