Dang, well thanks for input guys (never had a "Hot Right Now" thread before!), you're right, I'll stop complaining about the slower predictions and let my running do the talking. I'll make sure to come back with my results on the 19th.
Dang, well thanks for input guys (never had a "Hot Right Now" thread before!), you're right, I'll stop complaining about the slower predictions and let my running do the talking. I'll make sure to come back with my results on the 19th.
Too much rest
OvO wrote:
Keeping this real short and simple. What kind of time could that indicate?
Ran same workout @ 2:35 average with a 17:05 5k
Many of you have suggested the rest period is too short. Anybody care to explain why?
He is training at 95-100% of VO2 max. I would think that a 1:1 work to rest ratio would be very common in this situation. Obviously 3 minutes is just longer than the work interval, but does the extra 20 seconds really render it useless for making a prediction?
When training at VO2 max pace I always use a 1:1 work to rest ratio. 90% or less and I shorten the recovery. 110% or more and I lengthen it. Thoughts?
I'm gonna say sub 16:30. I ran 16:44 on an XC course a few weeks ago and I would typically do a session of 5x800 in something like 3x2:43-2:40 and 2x2:30-2:35 with around 3 minutes rest.
4xMile 90 second rest
I think it would depend on how hard he was running. If he was close to maxing, I don't see sub 17. Maybe 17:30. If he was cruising and wasn't dying during the last 2, sub 17.
I run the same workout with 45 seconds, that's way too much rest my friend. Unless you're running this a couple months out and just wanted to do a little work in the early season.
Somewhere between 16:40 and 18:40. Seriously, 3min is a lot of rest, and 800m is short. I have 800m/miler types athletes on my team who can run this workout without being able to break 6min/mile pace for a 5k. I predict 17:40.
OvO wrote:
Dang, well thanks for input guys (never had a "Hot Right Now" thread before!), you're right, I'll stop complaining about the slower predictions and let my running do the talking. I'll make sure to come back with my results on the 19th.
Dude if you are a 16:30-50 type then this is not a good workout as your hard workout in a couple week block. If you did this workout with 1min rest (even 1.5 - 2min rest), then people would be all over the sub 17 min predictions. Your rest is longer than your intervals! I honestly have 18min-19min types who can run that workout (they'd be dying at the end but they could hit those marks with 3min rest)
22:38
slow. Why even do a workout?
Smoove wrote:
Rest is too long and 800s are just short enough to be a mediocre at best 5k predictor.
^^^
OvO wrote:
Smoove wrote:Rest is too long and 800s are just short enough to be a mediocre at best 5k predictor. I think you think your in sub 16:40 shape, but I think that's maybe a little of a reach. Sub 17:00 isn't unlikely at al.
2 minutes of that rest was active, if it makes a difference. What would be a better predictor? Ks with the same rest? Or 800s with a shorter rest?
5-6x1000 with 1:00-1:30 rest, depending on the runner and training.
3:00 rest (over 1:1!) is way too much. Typically with that much rest you can do 800s or 1000s on 3k pace. But then, the workout is excessively long for a predictor. Never really heard of 10x800 on 5k pace.
Ive been back running 5 months after taking years off. I've been doing a simliar workout on my treadmill. 2 mile warm up jog and then 6 x 3 minutes at 11 mph with 2 minute rest at 5 mph. Id estimate my fitness at about 19:00 right now. Probably the biggest difference is that every time I seriously think I will pass out and go flying off the back on the last couple. No way could i do 10
Seems like a workout I may have done when I was in 4:40/10:15/16:30 shape, although after looking at my training log, I don't think I recorded my rest back then.
But as others have said, how hard was this workout for you? Could you also manage 5x1600 in 5:20 with 3 minutes rest? Based on your 10k, I would guess probably not ... but if you could, that would be a good sign!
As far as a prediction - is this upcoming 5k on the track? (and was the 16:58 on the track?) If the repeats were on the track, and the race is also on the track, I predict 16:30-16:50. Honestly, a better indicator than the workout is your previous race time, and the fact you think you are in slightly better shape now.
Easily sub 17. The "rest" depends on your mental toughness.
When you run 5k-pace 800s with that much rest, you're probably not getting much more than a minute at actual 'VO2 max' effort for most of the workout. The volume helps a bit, but 8x800 with 90s recovery would be better.
I would be surprised if you ran under 17 really. You spent more time taking rest than spending time at your feet which doesn't acomplish much for aerobic efforts. Even 8 x 1000m with the same rest would be a weak yet more accurate predictor.
But sure you could aim for a sub 17, why not?
Hey guys, me again! I did this workout today:
1600- 5:17
(2:20 Rest)
Road Mile- 6:13
(:57 Rest)
1200- 4:05
(1:57 Rest)
Road Mile- 6:11
(1:11 Rest)
800- 2:36
(1:57 Rest)
Road Mile- 6:10
(1:29 Rest)
400- 1:04
Not sure what to take from it as far as fitness predictions. Everything was just about at the right effort except for the 400, I'm not used to being that aggressive since track ended.