Darren Vandit wrote:
I agree with you and was surprised I couldn't get a DECENT reply as so far... even though 200m is not much of a distance, 25 repetitions aren't a few either..
It's not a good predictor for 3 or 5,000m as there is still 12 mins of recovery in the session
You don't get that in a race
Agreed. However please understand where I am coming from.. I have no background of speedwork whatsoever except for steady/tempo running. This was just the first baby step.. Next time round I shall reduce the recovery time by 10/15" whilst keeping same pace (am sure it's gonna feel much tougher than this time round, but hopefully I would be fitter and in better shape to tackle such a session.)
I am waiting for better days as we have force 7/9 winds this week in order to make what it is called the best predictor for a 5,000m i.e. 5 x 1 mile with 60" rest.
Thanks for your feedback and time to reply.
Darren.
Best of luck in the 3k, shoot for sub 9, let us know how it goes!
I used to have my athletes do sessions of 16-20 @ 3200 goal pace on a regular basis. I would guess that 25 of them, if they were as comfortable as you say, are a pretty good indicator of you current level.
My guess is that a lot of your 35s, were more like, 35.7, so I would wager that you could run somethere around 3min/km for 3k. Maybe 9:05-9:10 depending on conditions, pacing, etc...
What would you *like* to run?
I have to agree with some others here. I'm not sure how good this workout is for predicting 3k/5k - especially the 5k. I do think it's a good workout for improving your race fitness, though.
That said, I'd say it wouldn't be outrageous for you to shoot for a sub 9 for 3k or sub 16 for 5k. You might get both easily, in which case, simply schedule another race ASAP and shoot for faster times.
Link wrote:
What would you *like* to run?
I have to agree with some others here. I'm not sure how good this workout is for predicting 3k/5k - especially the 5k. I do think it's a good workout for improving your race fitness, though.
That said, I'd say it wouldn't be outrageous for you to shoot for a sub 9 for 3k or sub 16 for 5k. You might get both easily, in which case, simply schedule another race ASAP and shoot for faster times.
Let me offer more precise advice. I'd say that in your upcoming 3k, you ought to pace yourself to 2k in 6:00. At that point, either pick it up, or, hang on as best you can.
i.e. 5 x 1 mile with 60" rest
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=7129849&page=1#ixzz43jJFSzdt
Thats too hard - did you mean 5 x 1km its 4 x 1 mile off 90 secs
Off everything you said I would say you are in 9:20-30 3000m shape and 16:10-20 in 5,000m but everything does not always go to plan in a race. The main factor is having other runners running around you at the pace you want
Don't forget every session has its uses so there is nothing wrong with your original sessions just you might not be able to predict off them. I would not cut down the rest any more for your 200's
Many thanks MM.. I will surely do! :)
Hi CoachB..
Just checked the statistics:
The session went negative split, finishing the last 3 repeats in 33"/31"/28"
Average heart rate for the total session was 156bpm (my max heart rate is 188bpm)
Yes finished quite comfortably and with a fist pump of personal satisfaction, definitely was not hands on my knees with the effort.
Also, dunno whether this might effect but the previous day (Sunday) I ran a 28k long run with a half marathon split of 1:29'49" (averaging 4'15"/km pace and with an average heart rate of 147bpm.)
Thank you!
Link,
Current PB for 3,000m is 9'35" set in May 2015 (just before I got injured with a double s/fracture, shin & tibia bones.)
Anything below that, I would consider it as a PB and a heading towards the right direction :)
Agree that the 25 x 200m is not a quality indicator for 5,000m but more maybe for the 1,500m distance..
Thanks for your feedback and your time!
Darren.
ukathleticscoach:
I stand to be corrected :).. At what pace should I be shooting for he mile repeats? & how should I feel (effort wise) with the pace that you are suggesting?
Both suggested times (on 3 & 5k) would give me a personal best which right now are both very welcome since I need to gain some confidence following a long spell out with injury/struggling to regain fitness.
Thanks for your time!
Darren.
Darren Vandit wrote:
Link,
Current PB for 3,000m is 9'35" set in May 2015 (just before I got injured with a double s/fracture, shin & tibia bones.)
Anything below that, I would consider it as a PB and a heading towards the right direction :)
Agree that the 25 x 200m is not a quality indicator for 5,000m but more maybe for the 1,500m distance..
Thanks for your feedback and your time!
Darren.
Darren,
I would think you'll have no problem running a PR for 3000. Maybe to be on the safe side, though, shoot for 74s rather than 72s in your upcoming race. This would put you through 2000 in 6:10, and, if you hang on, 9:15 for the full distance, or, for sure under 9:20 even if you die.
Regardless, it sounds like you're ready for some substantial improvements!
I'm going to suggest a kind of odd workout, but I think it might help. 4x1500 in 5:15 with 100 jog break. It will help with LT which, I think plays a pretty big role in 3/5 races - bigger than what you might thnk anyway. The people I've coached have benefitted from this in their 3k/5k.
Just a suggestion... In any case good Luck! Report back.
GOOD LUCK!
ukathleticscoach wrote:
Darren Vandit wrote:I agree with you and was surprised I couldn't get a DECENT reply as so far... even though 200m is not much of a distance, 25 repetitions aren't a few either..
It's not a good predictor for 3 or 5,000m as there is still 12 mins of recovery in the session
You don't get that in a race
And speed types find the shorter reps a lot easier than a race and can do them faster than they can do a race.
Hard to believe people need this spelt out.
I am not a speed type!! I can barely run under 60" for 400m.. but then again I can run 37'30" for 10k aa much as I want during the week... I'm that type of athlete anyway..
Just don't overthink it. Reading this thread I get the impression you are maybe a bit too obsessed with how the workout translates to the race. Surely you have a bit of experience racing, use that instead of thinking too much by how many second you might PB. Don't pace it, race it.
Yes.. In racing I am the tactician kinda guy who thinks meticulously about strategy and how to go with it.. (a man with the plan sort of) rather than shoot to the gun and run with closed eyes at suicide pace not giving a f*** whether I build up lactate or blow out (worse off DNF.).
I believe that you reap what you sow, so according to my training a base my final expectations in respective towards racing..
Darren.