So the 2 workouts planned for this week are : 6k wu + 10 hills 150m +2k cd
Then 2 days later : progression run 10k-1k dropping 15 secs each km. Starting 6:20 ending up at 4.05m/km pace. I dont have the schedule yet from Sunday onwards. What do u think about these workouts , since they are all ive got until the big qualifying 10k.
That sounds exciting! You can do it.. let us know how u get on... ! And i love that workout. 800’s are my thing :D kill it 💪
Jack Daniels Calculator wrote:
iwannaplay wrote:
Wants to break 20 some day soon currently on 80km weeks. Yesterday’s workout was 8x800 in 3:10/3:08 with 1:45 rest.. any predictions as to the 5k coming up?
Whiskers wrote:
20:40 is my prediction, which seems to line up nicely with the 10k TT and the 800's.
If you could do 8x800 at the same paces with only 1:00 recovery, then you would be a bit closer to a 20:00 5k.
Whiskers, she ran 6400 meters of volume at 2-4secs/800m faster than the 20min goal pace. She then ran two 5k TT over the next two successive weeks.
Questions:
(1). Did she possibly come into the 1st TT (20:30) not as recovered as for the 2nd TT (20:19)? (She doesn't tell us what her workout(s) were before the 2nd TT).
(2). Is your rule-of-thumb prediction on that 8x800m workout sort of taking into account that a road 5k is typically 20-30secs slower than the track?
(3). Is a 6x800m workout at goal pace, with your stated 1:00 recovery, possibly a better predictor one week out from the TT/race, and/or would that require to add 20-30secs if the workout is on the track, and the TT/race is going to be on the roads?
(4). If you still hold to the idea that the 8x800m at 1min recovery is a better predictor (in lieu) of the 6x800m, then how many days of ensuing recovery would you recommend before the TT/race?
Funny - I'm a 64-year-old guy with the same target. Recently did 6x800m with 400m recovery at about 7:40 per mile pace (1:55ish) in 3:12, 3:09, 3:07, 3:07, 3:07, 3:07.
Did a 3 mile tempo on Saturday that went 1 mile warm up (7:04) - 3 miles of 6:27, 6:33, 6:30 - and 1 mile warm down of 7:09 (plus 1.6 at 7:30 pace). According to Garmin there was a 20:13 5k in there somewhere as well as a 42:49 10k (a combination of the tempo and warm-up/warm-down).
I think your 800m workout was a little better than mine. Given that my tempo run wasn't all out I think you have a very good shot at 20:00.
Good luck
Cavorty wrote:
Funny - I'm a 64-year-old guy with the same target.
Thanks for contributing Cavorty, but "same target"?? You mean if you race at 9000ft altitude? You're an International Class athlete, right?
Cavorty wrote:Recently did 6x800m with 400m recovery at about 7:40 per mile pace (1:55ish) in 3:12, 3:09, 3:07, 3:07, 3:07, 3:07.
At what altitude?
I'm sure there is a lot we could learn from you, given the chance to pick your brain. :-)
Cavorty, I apologize, I was confusing you with the person that goes by the handle "Coyote Montane" who posts over on the "50+ Masters" thread, and (I think) lives at altitude.
Jack Daniels Calculator wrote:
Cavorty, I apologize, I was confusing you with the person that goes by the handle "Coyote Montane" who posts over on the "50+ Masters" thread, and (I think) lives at altitude.
No. I wouldn't mind some altitude training, but I'm on the Oregon coast - distinctly sea level!
Was just offering the poster some encouragement - that she's done a similar session to one of my recent ones, but hers is better, and on a tempo I was close to her target 5k and quicker than her 10k. So, she should be in good shape for her goals.
I have to say, I was surprised by the lack of toxicity here for a LetsRun thread. Great job being wholesome and encouraging, everyone.
OP, looks like you have some great coaching, awesome training, and a killer attitude. Congrats on your PSs, and I'm wishing you the best as you keep knocking those times down!
Thanks for the advice everyone.
Yes i was lucky with the readers n responders of the post :-)
I think, since we got this far, we can get a little further for sure. Then perhaps a little further.
AC/DC said it well: ‘its a long way to the top if you wanna rock n roll’
:-D lets rock n roll!
(I know imma cheeseball but some lines are just true!)
Cavorty wrote:
Was just offering the poster some encouragement - that she's done a similar session to one of my recent ones, but hers is better, and on a tempo I was close to her target 5k and quicker than her 10k. So, she should be in good shape for her goals.
That should be a huge encouragement, Cyprus girl, because Cavorty's most recent workout (per the "50+ Masters" thread) was a 5x1000m totaling sub-20min.
iwannaplay wrote:
You can do it.. let us know how u get on... ! And i love that workout. 800’s are my thing :D kill it 💪
I was curious to see what my Garmin would say after the workout, to compare with what yours said. However, I had a bit of trouble wrapping my head around the workout per your spec. After Cavorty's contribution per his 6x800m (rather than 8x800m), it really gave me pause.
I was originally planning to do the workout today, but I felt pretty zapped, and the weather report calls for less wind tomorrow, so I welcomed another day of recovery before attempting the workout. Because the last two days have been slow aerobic running (70-75% HRmax) on a rough grass patch, my Garmin has dropped its VO2max from 53 back down to 52, and increased the 5k Race Predictor to 20:14.
From a VO2max TT session this past weekend, my current VDOT is 47.5 (per the Jack Daniels Calculator:
https://runsmartproject.com/calculator/#tab-race-paceTabI did further research on what Daniels is calling for in his definition of "Intervals":
https://vdoto2.com/LearnMore/TrainingDefinitions"The duration of workbouts should be 1-5 minutes, with active recovery times equal to, or slightly less than, the preceding workbout (e.g. 3-minute Interval, 2-minutes rest). Interval training challenges, and improves, both central (oxygen delivery) and peripheral (use of delivered oxygen) factors to provide energy for the exercising muscles. Total running of an Interval session should not exceed the lesser of 8% of weekly mileage and 10k (whichever comes first)."
My total weekly mileage is ~40miles/week (including w-up, cool-dwn, etc.). 8% of 40mile is 5140m, so I'm going to defer to Dr. Daniels on this one, and (probably) limit tomorrow's workout to a 6x800. Per his calculator and my current VDOT of 47.5, the target of the 800's will be 3:16. That is still going to be a hard session, but hopefully I come out on the other side with no worse niggles.
I hope your 10k qualifier goes well! Thanks for a good thread. Cheers!
Anyone following me on this forum knows that I typically train with Heart Rate monitoring. Nonetheless, I sometimes 'open it up' in select workouts (and/or races), neglecting to modulate the intensity via a pre-determined Heart Rate (or pace). One such workout a couple of weeks ago was a 5x1000m/3min Recovery at the track:
3:47, 3:48, 3:56, 3:56, 3:52.
Recent race results indicate I'm right at 20min 5k fitness.
How are you doing, Cyprus Girl? Are you still out there? Any update to report?
Cavorty wrote:
Funny - I'm a 64-year-old guy with the same target. Recently did 6x800m with 400m recovery at about 7:40 per mile pace (1:55ish) in 3:12, 3:09, 3:07, 3:07, 3:07, 3:07.
Three days before the 5x1000m workout I mention in the previous post, I performed the 6x800m/2minR workout discussed a couple of posts up the thread, with splits:
3:14, 3:13, 3:14, 3:14, 3:15, 3:10.
Note, I did set the Garmin Pace Alerts for this workout, based on the Jack Daniels Calculator recommended Interval paces corresponding to a (at the time) VDOT of 47.5, to 6:30-6:34min/mile.
Hey there:)
That was a great workout I love 1k reps.
im still plugging away, couldn’t attend that meet i mentioned , there were too many athletic events to cover after lockdown and they cancelled the long distances.
We are on lockdown again at the moment and nothing on in that respect until end of the month perhaps the 22nd ive been told.
Unfortunately i have some issue with my heel at the moment, worried its PF but coach says if it doesn’t hurt when I run then try to manage it with more active recovery. Some mornings I am limping around from discomfort though , until i do some stretching and icing etc so lets see..
I had a great workout yesterday 15x300 at 3:45/km pace with 100m recoveries, that was really fun. Sorry nothing amazing to report hah but!.. its coming soon :-)))
Hope your training continues well..
PF often doesn't hurt during runs. Might be worth having a specialist look at it before it gets bad.
Good luck to you!
iwannaplay wrote:
Well... lets define superb..
from november to april we frickin love it here yes. May to September.. its a bit like ur in fiery hell but with close access to the beach! 42 degrees and 95% humidity. Its a real mental battle .. my first marathon was summer training for Berlin! Never again!! Lolz
Hey there, I just looked up the current weather conditions of Larnarca, a city in Cyprus close to the ocean; their daily highs this week hit the low 90's (degF), which is quite similar to where I'm at in middle America. The max dew points here this week were in the low 70's, maybe a bit higher than Larnarca. 😨
‘Middle america ‘.. reminded me of a counting crows tune from back in the day :) does Indiana count as middle America?, i was there in 99. I would have enjoyed the flat terrain had i been a runner then. We would only run to the bars at that point in our lives unfortunately lolzz
But yeh our weather here isnt as hot yet.. its coming though:)) hope ur enjoying ur runs.
It is currently 100degF, with a Dew Point of 63degF.
iwannaplay wrote:
5k TT next week, garmin says vo2max has gone up 2 points this last week. 5 weeks ago i ran a pb in 10k tt with 42:58. Ima 41 year young girl, been running 3 years. Wants to break 20 some day soon currently on 80km weeks. Yesterday’s workout was 8x800 in 3:10/3:08 with 1:45 rest.. any predictions as to the 5k coming up? Thanks :)
- Body Mass Index?
- You train quite hard, sometimes less is more
Too much talk, too little action.
You will go out hard and struggle to finish in 23:17.
Hey Cyprus gal, you still out there? The local forecast for this weekend is calling for a temporary break in the high temps and humidity; the dew point may get as low as 60deg. 😌
So I think I'm going to try and find a race and lace 'em up. My Garmin VO2max is still bouncing up and down, around 54, and it says I'm "Peaking". 😀
Hope your training is well. 🤗