800-2:15
1600-4:50s
3K-9:50s
Those were last year off 30mpw
In September I ran 16:40s off 60Mpw
I bumped myself up to 80 running doubles
Been building base since Mid October and today is my first speed workout
16X400s @76 consistent and last one 68
800-2:15
1600-4:50s
3K-9:50s
Those were last year off 30mpw
In September I ran 16:40s off 60Mpw
I bumped myself up to 80 running doubles
Been building base since Mid October and today is my first speed workout
16X400s @76 consistent and last one 68
Unattached College runner27 wrote:
800-2:15
1600-4:50s
3K-9:50s
Those were last year off 30mpw
In September I ran 16:40s off 60Mpw
I bumped myself up to 80 running doubles
Been building base since Mid October and today is my first speed workout
16X400s @76 consistent and last one 68
I would be very surprised if you ran under 16:20 out of this workout. I would guess something like 16:30. 70s is considerable rest for 400m. I've done the same workout with 45s rest (avg was 1:15-1:16) and my PR is 16:10. Good luck.
Hi there I'll just jump in on this one.
I've been doing 16x400 a few times this winter averaging about 76 seconds.
But my coach gave me a rest period of only 35 seconds. Do any of you guys have an idea of my 5k potential?
I'm currently doing about 60 miles a week with two long runs of 90 minutes and usually also two interval workouts.
I can't get to this right now, but it will give you a good idea.
Damn it, I will bite. 400s are an absolutely terrible predictor of 5000m performance. They should be disregarded. 1000s, 1200s or miles are much better predictors. I'd also take a 20 minute tempo run over 400s if my life depended on me predicting someone's 5000m effort.
I have done 9 x 300s & 8 x 500s before racing 5K. I use 300s to predict my 800 metres potential. I use 500s to predict 1500 metres potential. Doing (5 or 6) x 1200 metres with less than 2 recovery is a good predictor for 5K. When you race 5K you're not going to be able to stop and rest every 400 metres.
I'd say16' s a good goal, but you don't need 80 mi/week for that.
You need more running at
15:39 - 16:30
More specifically ~16:04
I'd shoot for 15:59.99 though.
Unattached College runner27 wrote:
800-2:15
1600-4:50s
3K-9:50s
Those were last year off 30mpw
In September I ran 16:40s off 60Mpw
I bumped myself up to 80 running doubles
Been building base since Mid October and today is my first speed workout
16X400s @76 consistent and last one 68
I can easily do that workout but I'm an 800m runner and my 800m pr is 10 seconds faster than yours. Your distance PRs are faster than mines. I do 400m repeats for speed endurance in sets with 45 sec rest. 1 minute rest is too much for quarter repeats imo. Cut the rest, and instead do Ks.
But 16x400 isn't a great predictor, especially with 70 seconds rest, but it's still a solid workout for a 16-minute guy. Predictor workouts are necessarily very, very tough. If this was a really hard workout for you, then you're probably looking at 16:20s for 5k.
If you can average 76 for 20 reps, starting every 2 minutes, then you can probably run the same pace for a 5k.
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