6 x 800, what can I expect for 5000m?

chicken leg wrote:

can-can, your immaturity reeks

Anyhow, while one particular session doesn't tell the whole story, as runners we often have specific go-to workouts that provide us with feedback on how our fitness is progressing. These workouts are repeated throughout the months/years in order to gauge improvement. This is the first time I feel comfortable completing this workout with 90 sec rest, all under 2:35. And I wanted to see how this stacked up against the experience of other runners.

You are still an idiot! If You had said right off the bat that you ran 16.05 recently, then anyone could have immediately put it into some context with the session provided - you sound like a little HS kid who is looking for approval (look what I did, aren't I great). What does the experience of other runners have to do with anything? Everyone is different. Please get a coach to interpret your sessions, and one would hope that you provide them with a little more information than you did for this post. Mattias is right, the lack of information you gave shows your lack of understanding of how it all works.

If YOU have a specific go-to workout, why are you asking others? There are numerous "go-to" sessions that have relevance to many coaching programs and athletes, that are all different, but equally effective. You should have stated that this is a go-to session that you do regularly, or did you just decide now that this is the case? It is the progression of your sessions that is important anyway, not just one type of session. If you had outlined a progression of say 6x800m - 5x1000 - 4x1200m (at similar paces) or recoveries of 2.00-1.30-1.00 (where the 1.30 is a progession from a previous session at that pace and distance) then one might be able to see where your performance level might fit. You explicitly withheld information (like a recent PR), then claim that only some know what you are capable of? only a troll would do that, or someone being immature themselves.

Right on, can-can. Enough of these inane "What can I run?" questions.

Or, on second thought, maybe it's competitive racing we should be condemning. It just seems to get in the way of good prognosticating and self-aggrandizing.

Seriously, all of you with your stupid "What can I run?" questions - god, you just drain me, you really do. You're all so boring. I just picture you, sitting around... calculating. And then, when you've reached the limits of your own calculating, you turn to strangers on a message board who know even less about you than you do.

So stop. All right?

thanks,

TKTKTK

lol@u's message is the only post that makes sense in hear. It's hard to tell because 800's mainly aren't aerobic and 5k's are. If your giving yourself long recovery than all this workout shows is that you are in very good anaerobic shape and decent aerobic shape. The endurance you need in a 5k isn't tested in a workout like that but since you have a low 16 5k clearly showing endurance i'd guess slightly breaking 16 if the 800's came from aerobic power.

no you missed the point. By withholding my PR, responses will have to be based on OTHERS' experience running the same workout.

and miloxc, do you really consider a 90sec break for half mile repeats a long recovery? The aerobic component is significant don't you think. It's not like I'm waiting for my HR to go way down before starting the next one.

You can expect Barack Obama to allow Israel to slaughter thousands of White Christians and Muslims.

90 sec walking doesn't equal 90 sec running at easy pace, or jogging. 90 seconds is certainly not a longe recovery, but the fact that you are walking is somewhat unusual for such a good runner like yourself. Maybe its good, but I don't usually see walking recoveries, so its hard to put that into context.

I have heard/read that some coaches prefer "active" recoveries and others prescribe "standing" recoveries. It's no that one is intrinsically better than the other but rather that some need to keep moving in order to stay loose and flush out the acidosis. I feel better stopping and starting up again.

pure shexxx wrote:

Not a single person on this thread has a damn clue what they are talking about, save the last poster. Probably around 17 flat. Your rest time should vary considerably based upon what the SPECIFIC goal of the workout is, I.e. Canova

I have done this workout before with the times being similar. The only difference was I did a 400 jog recovery. I consistently ran in the mid to high 16's. My road PR is 16:15 and Track PR (indoors) is 16:17. Everyone is different and there is no one size fits all rule when it comes to what kind of recovery one should or should not take.

walking rest is harder!

I always did walking rest and no sucess

5x800m with (1:20 min 200m jogging rest) I could do in average the 800s @ 2:56min

with walking rest in1:20 this workout would be tougher

Because the legs are hard. your pulse is lower but you run against a wall with walking rests.

Now I know jogging rest is easier because you clear the lactate in your legs.

d1runner wrote:

I would expect a low 16:00 5k time on a track. I did a similar workout (a bit faster, a bit more rest) when I was at about 15:20 ability, I'm bad at workouts though, especially 800s. I disagree with everything Will has to say, for one thing walking 100m in 45 seconds is a very brisk walk, the goal of workouts is not to have super short recover, different workouts have different purposes, 90 seconds IS short recovery, and when did anyone ask for workout advise anyway. What is your pr currently?

Stumbled on this thread. I don’t really want to read anything past yours. Just wanted to say your advice is absolutely horrible. Short recovery and running enough volume at race effort is the goal of a race specific workout (which his is). How else are you going to teach yourself the specifics of the race? A lot of people take too long of recovery and run too fast. Some do too little recovery and go too easy. All of that is further away from specific adaptation.

45 sec walk is short enough. Your heart rate drops drastically if you walk or stand. 90 sec jogging is also good recovery.