Sub19 old man

Bump

Seems like a lot of rest. How did you feel in terms of perceived exertion or were you wearing a HRM

I am of a different mind. The rest doesn't seem particularly long to me; but I tend to view 800s as a bit of a weak predictor workout since they are just short enough to power through even if you are not as fit as the pace of the 800s would suggest.

I would have preferred to see this done as 5 x 1000m with 400 slow jog rest, or even better, 4 x 1200m with 3:00-3:30 active rest. Still, I think that sub 19:00 is a reasonable goal for someone who ran this workout.

I'm in my 50's and I can do that same workout and can't break 19. Depending on the course, I'm thinking you're going to be 19:30 - 19:50. Good luck though.

What kind of 5k is that? Break 19 and win? Where I live, you might win your age group if it's a smaller race.

That workout is very similar to what I was doing prior to running 18:57 a couple months ago. And my rest intervals were 2:20. It was a small local race, but I didn't come close to winning Open or Masters. First in 55-59 age group, though.

Allen1959 wrote:

That workout is very similar to what I was doing prior to running 18:57.

Actual workout was 1.5-mile warmup; 6x800 w/2:20 walk/jog recoveries @ 3:15, 3:13, 3:12, 3:11, 3:12, 3:10; 1.5-mile cooldown. This was five weeks prior to 5K race.

Four more VO2max workouts in the following weeks before the race were 5x3-minute hill repeats (two workouts), and 3 x 1-mile @ 6:24, 6:24, 6:17, and 3 x 1-mile @ 6:32, 6:28, 6:20 (was looking for 6:10s for both those mile-repeat workouts, but couldn't do it, even with 5-minute recoveries).

Four LT workouts were 2 x 2-mile, 3 x 1.5-mile, 4-mile tempo run, 5 x 5-minutes @ LT effort. LT training pace of about 6:30 to 6:40/mi.

Longest long-run was 20 miles six days before the 5K (5K was a fitness test during half-marathon training).

I respect your log-keeping skills. It is also always interesting to see how many of us follow very similar training patterns (in this case, very Daniels-esque training).

Fasstfor455k wrote:

Big race coming up for me in a few weeks. Hoping to take first overall, also hoping to break 19.

I'm 45 yrs old. Did some track workouts last week, 6x800, 1:30 rest, right around 3 mins, a couple 3:02s.

Can i break 19?

I am 42 and have run 4 x 1200 on the track the last 3 weeks with 90 sec rest in 4:18 coming through the 800 around 2:52. I am also doing weekly 3 mile tempo runs at 6:20 pace. Weekly long run of 8 miles. Haven't broken 19 yet this spring.

I don't follow any Daniels type stuff which may explain why I'm way faster than most of you overworked chumps.

Allen1959, your 3x1600 workout is about 10 seconds per set faster than mine, which was 4x1600 with a 400m jog recovery. Forget what I said previously, you just might have a chance. Good luck and let us know what you get.

If you think Daniels overworks people, then I am not sure you really understand Daniels.

Way under 18 wrote:

I don't follow any Daniels type stuff which may explain why I'm way faster than most of you overworked chumps.

You obviously don´t know anything about Daniels, idiot.

I'm from the country and I like it that way lol. Guess I shoulda said I ran 18:36 last yr lmao! Guess I jus have those first race of the yr jitters.

There's a race where 19 might win it ?

pr100 wrote:

There's a race where 19 might win it ?

Yes, and they're not uncommon. Small town races, charity 5Ks, and low-key events even in medium-sized towns can have some quite modest winning times. Even in bigger races, you might be surprised how few people break 20:00. If you live in a place with a competitive running scene, there might be dozens, but in other places, it might be more like 5, or even 3.

There is also an ebb and flow within particular regions. A few years ago, my local race series had 10 guys go sub 16:00 for one of the 5ks. This past year, we had a 5k where only one guy went sub 16:00. Same thing for the 5 miler in that series - I have seen years where third place was sub 26:00, while this year, our top local guy was out of town, another guy got fat, I was injured, and the winning time was 28:01.