I'm amazed by how slow people are racing off of this workout. It tells me that people are running their workouts way too fast. Off of 4-5x2000m in 6:40 with 1:00 rest or 2x5k in 16:35 with 6:00 rest between them I ran 32:28 and didn't think it was even a great race.
Too much rest. Way too much. That doesn't indicate anything other than you can run 5x2k on 3 minutes in what you ran them 6:37-39 or whatever you did.
I bet you could run low 33's with your 5k. I ran a 34:30 last year and my best out of 4 shots at the 5k wasn't under 16:40.
eup rio wrote:
Too much rest. Way too much. That doesn't indicate anything other than you can run 5x2k on 3 minutes in what you ran them 6:37-39 or whatever you did.
I couldn't disagree more. You need plenty of rest on a 5x2000m when doing race pace. 5x2000m with short rest at race pace? You may as well race a 10k.
Before I ran my 15:59 I did a 6x1000 workout with 2 minutes rest all in 3:08-3:09. I'm sure most of you on here think that is way too slow and would predict me to run 16:30 or worse, am I correct?
I think it is reasonable to run 1000s at 5000 pace or slightly faster, with 2min rest....3000m pace if you really go nuts and maybe with longer rest.....
rankler wrote:
I'm amazed by how slow people are racing off of this workout. It tells me that people are running their workouts way too fast. Off of 4-5x2000m in 6:40 with 1:00 rest or 2x5k in 16:35 with 6:00 rest between them I ran 32:28 and didn't think it was even a great race.
I don't race my workouts. There wouldn't be anyone to race most of the time, even if I wanted to.
You shouldn't be amazed at how slowly people race off this workout because compared to a 34 minute 10k it is not a difficult workout at all.
Actually that's about exactly the pace you'd want to for that workouts if you were racing 15:5x.
10k hopeful wrote:
I just did a 5x2000m workout in 6:39, 6:38, 6:38, 6:38 and 6:37 with 3 minutes rest. I was also solo in this workout. What do you think I can run a 10k in? My goal race is in 2 weeks, I was thinking about 33:30 or so. I am currently running 80 mpw and ran a 15:59 5k 3 weeks ago. Thanks.
There is one major piece of information missing here -- your workout intensity. Yes, you gave us your splits, but how does that match up with your current fitness level? Was this pace at 100% vVO2max, faster (how much?), or slower (how much?)? Trying to predict your race time without this information is foolish and inappropriate.
I told you a recent result for a 5k.
I have run a very similar (maybe a hair slower but not much) session and then run 33:46 on a fairly windy (but otherwise nice) evening. I'd guess if you get good conditions and someone to key off, and you run smart, you could run around 33:30, plus or minus.
That's my guess anyway.
10k runner wrote:
I told you a recent result for a 5k.
But you did not tell us the workout intensity. That is a key factor in predicting any sort of relevant 10K race time.
given that he's done 1x 5000 in 15:59 I have little doubt he can handle the "intensity" of 2x 5000 in 16:45.
In any case I am sure he will break 34 base on everything so far.
I think gorgonzola is a good option.
Update, ran a 16:10 yesterday on a windy 35 degree day and the last two miles I got hailed on. Splits were pretty even, clicking off 76-78 for the whole thing, maybe a 79 here and there. This was an 82 mile week, my next two weeks will be tapering down to get ready for my 10k. I think I am ready to run 33:30, yesterday would have been sub 16 again if the weather had cooperated. I'll update again in a few weeks with my result.
You are definitely ready to run 33:30 or better.
Ten days prior to my 10k PR at the time (33:20, on 17:05/16:15 5k splits), I did 3x2000 with 3 minutes rest at 6:29, 6:30, 6:18. The first two were smooth and controlled and the last one was pretty hard as I opened up for the last 800. Had the workout been 5x2000, I am guessing to keep it comfortable and in control I would have had to slow down to the mid 6:30s.
My advice: Run in the neighborhood of 81s for the first 2 miles, and if things are feeling good start knocking down 79/80s from there on out.
Id say between 33 30-34 00 on a bad day, 33 10-30 on a good one. run another 10k about a month after the first one and you should see a substantial improvement in your time...