I just did five by 800 solo with nearly 3 min jog (400m) at just over 520 pace and then two days later did a 16:29 (just under 520) on the track (dying hugely with cramps and lack of good vo2 work after 1.5 miles, or a sixteen might have been in the cards).
A couple years ago I did 8x800m w/UNM at altitude in Albuquerque with 1 min rest in 2:32 controlled and then ran 1604 at sea level four days later, but I had a good deal more in the tank and should have used it.
Not sure what the OP is really asking for here. The session is really at about 3k Race pace (Ave 2.57 = ~11min 3k = ~19.20 5k), and while it MIGHT indicate what he is capable of for 5k, there is insufficient information. What other sessions back this one up, and what about tempo runs - are they handled at an appropriate pace? Why are the progression runs done in this manner (based on HR?), and what is their purpose?
As the poster above says - his sessions were done at Race pace (current). If you think that you are struggling, go back to Date Pate (current pace) for races, then increase intensity ONLY when it seems that races times are progressing, ie under 20minutes (3.12, and no faster than 3.01 - which would be DP 3000m). What's the point otherwise?
If you think that you are plateauing, change the training load by reducing recovery or increasing distance (k's) or volume (8x800), increasing intensity is the last thing to attempt.
Thanks. Definitely was either bumping up to 1000's or to 8 reps, saw no need to dip lower on the clock with no race to show otherwise.
Going to try for a 5K on the 21st that should have a good crowd that I can go with. We'll see what happens.
Yeah, this is from 2010, but who doesn't like a 5000m thread.
It is too much rest. If you could do 90s rest instead, the workout would be worthwhile. Just from experience. I was doing 18x400 intervals with 90s rest and got nowhere for 5000 or 10000 training. 120s is just too much rest.
800s with 90s rest are gold, about half the running time.
Jeffrey Harwood wrote:
Been having a string of bad races in the 5K, not even breaking 20 minutes and I'm probably in close to sub 19 shape (first year of running, cut me some slack). Ran 6x800 today in 3:03, 2:59, 2:57, 2:56, 2:56, and 2:52. Is that rest a little more than is usually taken when training for 5K's? I'm in the 35-40mpw range with no workouts. Thanks.
Try 5x1200m at date pace with 1/1 recovery. 800's aren't long enough for 5k. Also, it's very, very important to keep each 1200 at the same pace, and by that I mean each 100m of each 1200 needs to be run at the SAME pace!
Before you can be successful at racing you first need to be successful at training. Interval training is an art and science unto itself. Looking at your 800 splits it seem you don't understand the science of interval training. Racing is almost always about pace, pace, pace, surge, pace, pace, surge and kick.
Once you get the training part right you'll see positive results in your races.
To the good advice already posted, i would add this:
- Do your recoveries jogging not idle - that way your aerobic engine stays engaged and you wont have to rely solely on anaerobic at the beginning of the following rep; plus you can use whatever lactic you have produced thus far as a fuel;
- Sneak the odd alternation in, either in terms of distance or time, which work wonders to increase your aerobic capacity. For example:
1) Working in blocks of 1600 m, run the first 1200 at a hard comfortable pace (your steady/marathon pace) then 400m at your 5k pace. Repeat up to 4/5 times. Next time the splits are 1000/600 and then 800/800. Not a walk in the park...
2) If you use time, the same progression could be 5'+1'30" then 4'+2'15" and then 3'+3'
When you have done the cycle repeat by increasing the slow pace not the pace of the fast leg. Just watch out....
I think I posted in this thread in 2010, or else one of the commenters said Exactly what I'd say. Either way, it'd be interesting see the outcome. Did the OP ever improve, reach goals, run sub 19?
Back in my earlier years, I'd do this workout too hard (common mistake) and then not come close in the races - as a couple posters indicated.
Later I found it decent as an early season workout to start getting tuned up. For example following a 4-6 week hill phase I might hit the track and do something like 6X800 at current 5K pace/effort. Maybe twice (2 or 3 weeks apart). But my main workouts into the peak season were repeat 1000s, 1200s, and 1600s.