Maybe like 4 x mile at goal 5K w 3 minutes rest? That sounds too hard maybe? Do the intervals need to be shorter?
In the OR training advice thread I think Pappy was saying that one of the goals of the CV workout is that it gets you more efficient at 10k pace. I’m looking for the equivalent to help achieve a goal 5K Time.
Your workout sounds a tad too hard to me. Maybe 4 x 1200 with 3 mins rest. But still, the idea of CV is you don't spend much time running at 5K paces. So there isn't really an equivalent workout, per say.
For a wordier answer:
What's CV x mile? Is that roman numerals for for 105 x mile?
W wrote:
Maybe like 4 x mile at goal 5K w 3 minutes rest? That sounds too hard maybe? Do the intervals need to be shorter?
In the OR training advice thread I think Pappy was saying that one of the goals of the CV workout is that it gets you more efficient at 10k pace. I’m looking for the equivalent to help achieve a goal 5K Time.
I did exactly that workout a couple weeks ago, I made it through all 4 on goal pace but it was pretty brutal, I would only do it if you haven't raced in a while and want something that properly emulates a 5k race. I think 1200's are more reasonable for a standard weekly workout.
Thanks all for the responses. Seems like we have consensus around something at 5K pace with interval lengths of a K to 1200, 3m Rest.
The NAZ article was interesting. I agree with the philosophy of approaching race pace like a funnel, but in my Particular case I think I want to teach my body neuromuscularly and my mind paycholgically to be a bit more familiar w goal 5K pace. Think I’ve been underperforming my fitness in some recent 5Ks — have been rapidly improving post injury and post 20 year layoff , and do not really have much time put in at 545 pace (maybe 2-3 miles total in practice and the first bit of some races). Will just try to do this workout a couple of times.
If you're trying to get neuromuscularly efficient at 5k pace, doing something like 16-20 x 400m @ 5k pace w/ 60s (or 100m walk/jog) recovery might be your best bet. 10-12 x 400m @ 3k pace would also do the trick. Those are the sort of workouts that make running 5k pace feel easy (or easier, anyway).
If you're trying to do a bread and butter workout to improve overall fitness in a way that specifically targets 5k racing, 6 x 1000m @ 5k pace w/ 2:30-3 minutes (or 400m walk/jog), 8 x 800m, and 5 x 1200m with similar recovery ratios (just less than the time of the interval) will also also do the trick.
Doing one of these workouts a week for a month (say, 16 x 400m @ 5k, then 6 x 1000m @ 5k, then 5 x 1200m @ 5k, then 12 x 400m @ 3k) in addition to your current CV work would be great preparation for a peak 5k.
You could also break up the distance and play with the rest depending on the time of season
Mile, 3/4, 800, 3/4, mile
Not An Expert wrote:
If you're trying to get neuromuscularly efficient at 5k pace, doing something like 16-20 x 400m @ 5k pace w/ 60s (or 100m walk/jog) recovery might be your best bet. 10-12 x 400m @ 3k pace would also do the trick. Those are the sort of workouts that make running 5k pace feel easy (or easier, anyway).
If you're trying to do a bread and butter workout to improve overall fitness in a way that specifically targets 5k racing, 6 x 1000m @ 5k pace w/ 2:30-3 minutes (or 400m walk/jog), 8 x 800m, and 5 x 1200m with similar recovery ratios (just less than the time of the interval) will also also do the trick.
Doing one of these workouts a week for a month (say, 16 x 400m @ 5k, then 6 x 1000m @ 5k, then 5 x 1200m @ 5k, then 12 x 400m @ 3k) in addition to your current CV work would be great preparation for a peak 5k.
This is fantastic stuff thanks. I hadn’t really thought of doing anything like the neuromuscular workouts you suggest, but they make a ton of sense and I’m really looking fwd to doing them
Not An Expert wrote:
If you're trying to get neuromuscularly efficient at 5k pace, doing something like 16-20 x 400m @ 5k pace w/ 60s (or 100m walk/jog) recovery might be your best bet. 10-12 x 400m @ 3k pace would also do the trick. Those are the sort of workouts that make running 5k pace feel easy (or easier, anyway).
If you're trying to do a bread and butter workout to improve overall fitness in a way that specifically targets 5k racing, 6 x 1000m @ 5k pace w/ 2:30-3 minutes (or 400m walk/jog), 8 x 800m, and 5 x 1200m with similar recovery ratios (just less than the time of the interval) will also also do the trick.
Doing one of these workouts a week for a month (say, 16 x 400m @ 5k, then 6 x 1000m @ 5k, then 5 x 1200m @ 5k, then 12 x 400m @ 3k) in addition to your current CV work would be great preparation for a peak 5k.
Why do you describe 16x400 @ 5K pace as neuromuscular, but 6X1K @ 5K pace as a bread and butter fitness? They only differ in work/rest times.
I'm not an expert either myself but neuromuscular benefits come from running fast, not at 5K pace. That's slower than VO2max pace (typically 3K race pace), so I'm not sure what those slow 400s or 1Ks are actually doing. Can you point to your source? A classic workout would be 6x1K @ 3K pace (not 5K), with the same rest as you said - i.e. standard VO2max intervals.