4x1200m with 400 jogs
4:30, 4:32, 4:27, 4:31 recovery was about a 2:25 min average.
Felt hard but not all out.
4x1200m with 400 jogs
4:30, 4:32, 4:27, 4:31 recovery was about a 2:25 min average.
Felt hard but not all out.
From that workout, I would say you are in the 17:45-18:00 min 5K. You might even go a bit faster with the competition around you.
nv wrote:
From that workout, I would say you are in the 17:45-18:00 min 5K. You might even go a bit faster with the competition around you.
That seems too fast? I was doing 1200m reps, I'd love to hit sub18 by the end of the year though.
18:30-19:00
slowdownforya wrote:
18:30-19:00
I was kind of hoping to be in this range in that workout
I did the same workout 2 weeks before my 5k sharp 19.00 minutes
400 jog rest
1200m
1. 4.25
2. 4.29
3. 4.30
4. 4.31
Recovery too long
Predictor session has to be close to all out otherwise how can anyone perceive effort.
Or just run the race predictors only hold you back. Kenyans have one aim world record
would be one minute recovery better?
ukathleticscoach wrote:
Recovery too long
Predictor session has to be close to all out otherwise how can anyone perceive effort.
Or just run the race predictors only hold you back. Kenyans have one aim world record
2:25 recovery on a 4:30 1200m effort is a bit long for recovery, but if you're suggesting less than 90 sec for recovery then it probably wouldn't be a 90 sec jog in 400m for that is equal to the pace the subject was running at.
Also, if the recovery is too short on long intervals then the subject may as well just do a time trial, no? I suppose if OP was nearing end of season then shorter recovery would be beneficial, but early season probably gonna make the workout harder than it should be right?
If you like that workout and want to keep the same rest interval, pick up the pace.
more rest, better pace?
Every single prediction thread goes the same way.
Some athlete comes on asks for a prediction based on a fairly standard vo2max workout, one which they did with a sense of their fitness in mind.
UK and others then come in and say that the rest is too long as a predictor.
I and others then come in and point out that the rest is pretty typical for a standard vo2max workout.
So, just playing my designated role: This is an appropriate amount of rest for this style of workout, and, in fact could be even longer if you wanted to be.
But that doesn't tell the whole story. UK is being a bit silly because this wasn't being done as a predictor workout, but rather as a standard part of training, and then the athlete wanted a prediction based on this workout, not some other theoretical workout. Then I compound the issue by disputing UK's conclusion, which isn't inaccurate in and of itself, but just addresses a different question than the one raised by the OP.
In short, I am a sucker for custom and ritual.
Haha, and the conundrum continues