Workout:
1 mile warmup, 3x1000 @ 3:12.5 (16:02 5K pace) with 2 min recovery, after last rep 400 jog, then 4x500 @ 1:32.5 (9:52 3200 pace) with 90 sec recovery, after last rep 30 second rest then 200 jog into 4x250 @42.5 (4:32.5 1600 pace) with 60 second recover, 1 mile cool down.
My mileage has been hovering between 45-55 miles a week with a long run on Sunday's that's between 10-12 miles for the last few weeks.
What times do you think I'll run in the next two weekends?
4:29 and 9:38
That'd be fun
Well by the look this workout is weak and really isnt showing much. Those 1000's, which needed 2 min rest, isn't showing the strength you have…. for a 3k that right around 9:36…… those K's reflect what your 3200 will be, don't equate it to 5k pace it just doesn't make sense. With all that said the real meat to this is that you are probably in around 9:55 and 4:38 shape for a 3200 and 1600…. You have the right types of workouts but they need to be faster, those 1000 aren't worth doing unless they are at 3200 pace when you get all that rest included, especially with those easy 500's and 250's off the back. Its a practical workout but needs to be more reflective of how the race will feel. You need to have to have reps that are fast and long, don't do 500s at 3k pace, those should be mile pace… keep the milage up, but now focus on doing some longer faster efforts to open your lungs up… think if you do those 1000's in 3:08 that is at least 5 min pace per mile or 10;00 per 2 mile…..
4:48 and 10:12.
Basically what you just said is make all of my reps faster, or make the rest shorter. Not exactly sure if I'm capable of that, as the workout was made for me to complete. However, I do agree that the 1000's should've been faster, but I may have needed more rest if that had been the case.
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