Attempted 12 x 400 off 35 sec rest at 5k pace. Could only do 6, besides the possibility of the reps being too fast what is the general opinion of this session?
Attempted 12 x 400 off 35 sec rest at 5k pace. Could only do 6, besides the possibility of the reps being too fast what is the general opinion of this session?
Um... Your dream 5k pace is not your 5k pace.
kjjhgkj wrote:
Um... Your dream 5k pace is not your 5k pace.
So if can't do 12 x 400 off 35 sec rest at then no way running that pace for 5k?
No, 12X400 is just under 3 miles total, a 5k is 3.1 miles. When you factor in that you don't get to rest in a 5k, there is no way that you can keep up the pace that you were running in your 400s for 5k if you only succeeded in completing half of a 5k at your goal pace WITH rest.
But the 12x400 with 35 sec rest is a good workout for strength. If you could only do half though, then try upping your weekly mileage throughout the summer, slowly to avoid injury, but the more miles you can run continuously, the stronger you will get and eventually you will be able to run that entire workout at your goal 5k pace.
Once you can do either: ~20x400 at your goal 5k pace with only 35 seconds rest, or 12x400 maybe 5-8 seconds faster than your goal 5k pace with 35 seconds rest, then you might be able to keep that pace for an entire 5k
No wrote:
No, 12X400 is just under 3 miles total, a 5k is 3.1 miles. When you factor in that you don't get to rest in a 5k, there is no way that you can keep up the pace that you were running in your 400s for 5k if you only succeeded in completing half of a 5k at your goal pace WITH rest.
But the 12x400 with 35 sec rest is a good workout for strength. If you could only do half though, then try upping your weekly mileage throughout the summer, slowly to avoid injury, but the more miles you can run continuously, the stronger you will get and eventually you will be able to run that entire workout at your goal 5k pace.
Once you can do either: ~20x400 at your goal 5k pace with only 35 seconds rest, or 12x400 maybe 5-8 seconds faster than your goal 5k pace with 35 seconds rest, then you might be able to keep that pace for an entire 5k
Thanks for reply. More mileage the answer? Have my doubts. I can do 90 min runs at 4:45-5:00 min pace no problem.
skip wrote:
Attempted 12 x 400 off 35 sec rest at 5k pace. Could only do 6, besides the possibility of the reps being too fast what is the general opinion of this session?
how fast are you? I suspect 35s is too short of a rest.
skip wrote:
No wrote:No, 12X400 is just under 3 miles total, a 5k is 3.1 miles. When you factor in that you don't get to rest in a 5k, there is no way that you can keep up the pace that you were running in your 400s for 5k if you only succeeded in completing half of a 5k at your goal pace WITH rest.
But the 12x400 with 35 sec rest is a good workout for strength. If you could only do half though, then try upping your weekly mileage throughout the summer, slowly to avoid injury, but the more miles you can run continuously, the stronger you will get and eventually you will be able to run that entire workout at your goal 5k pace.
Once you can do either: ~20x400 at your goal 5k pace with only 35 seconds rest, or 12x400 maybe 5-8 seconds faster than your goal 5k pace with 35 seconds rest, then you might be able to keep that pace for an entire 5k
Thanks for reply. More mileage the answer? Have my doubts. I can do 90 min runs at 4:45-5:00 min pace no problem.
You might need to check your watch buddy...
Umm wrote:
skip wrote:Thanks for reply. More mileage the answer? Have my doubts. I can do 90 min runs at 4:45-5:00 min pace no problem.
You might need to check your watch buddy...
Guessing he means 5:00 per kilometer.
Yes 4:45-5:00 min / km on 90 min runs.
skip wrote:
Yes 4:45-5:00 min / km on 90 min runs.
You haven't stated your PR or goal time, but (hate to be the bearer of bad news) 19km (or less) in an hour and a half is not a sign of impressive endurance. As has been stated, up your mileage, get in some good tempo runs (7-8km would be good), focus on some longer interval workouts (1k, 800m, 1600m repeats).
somebloke wrote:
how fast are you? I suspect 35s is too short of a rest.
18 min 5km
Also recently tried 10 x 1k with 1 min rest and couldn't finish session. Saturday ran 10k race at faster pace than was trying to do in the workout. Doesn't make sense.
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
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2024 College Track & Field Open Coaching Positions Discussion
Running for Bowerman Track Club used to be cool now its embarrassing