Thanks for the reply 1630Hopeful. And forgot to congratulate you on the 16'43 5k. Very impressive!
I did 10x400m this evening but it was quite windy... Supposed to do 12 but wind really took it out of me. Averaged 77s per 400m. This weekend the 1600m intervals should give me a better indication I guess of where I stand. I'll post my workout times. BTW thanks for the strava link. I'm now following you.
5:30 pace 4 mile tempos
A good indicator workout is k repeats with not too much rest at race pace. More than 5, preferably, or I suppose 5 if they do not tax you enough to think you could not do many more.
This is insane. You think someone should be able to run. 17:15 en route to a 4 mile mile tempo if their goal is to try and break 17. This is the tempo pace of a mid 15s runner.
Good thread. I've got a kid who I think will be making the leap from an 18 minute runner to sub 17 this year, so always fun to look through a thread like this in the middle of our experience.
good thread everyone. i'm looking to break 18 in the next edition of tracksmith twilight in two weeks. lifetime PR is 16:13 from over ten years ago - i'm coming back from an injury now and just looking to have fun mostly.
despite running throughout high school and college i feel like i never got a good handle on 5K training so these workouts are good resources. aerobically i think i should be able to do 18:00 but mentally i'm afraid it's gonna feel disproportionately hard. so i'm gonna try to toughen myself up tomorrow doing some 1Ks at 3:35 on the track with 2 minutes rest. hopefully it doesn't feel like a sprint!
Chancho18 wrote:
Thanks for the reply 1630Hopeful. And forgot to congratulate you on the 16'43 5k. Very impressive!
I did 10x400m this evening but it was quite windy... Supposed to do 12 but wind really took it out of me. Averaged 77s per 400m. This weekend the 1600m intervals should give me a better indication I guess of where I stand. I'll post my workout times. BTW thanks for the strava link. I'm now following you.
Thanks! I'm not as fit as I was back in January, but hopefully I can get back there soon.
In general, I would try to focus on 3 things....
1) Intervals at or near goal race pace (e.g. 5x1000 or 3x1mile)
2) Steady tempo runs at slightly slower than race pace (One of my best workouts was a 5 mile tempo which started at 6:20 pace and cut down 10 seconds per mile. After finishing the last mile in 5:35 while feeling fairly comfortable, I knew I was ready for sub17).
3) Long runs and overall weekly volume. I was running 70-80 mpw, with long runs of 15-18 miles. Those long runs definitely helped.
YeshuaHaNozri wrote:
good thread everyone. i'm looking to break 18 in the next edition of tracksmith twilight in two weeks.
Is this the one in NYC? I'll be there.
AIIez wrote:
A good indicator workout is k repeats with not too much rest at race pace. More than 5, preferably, or I suppose 5 if they do not tax you enough to think you could not do many more.
+1 for this. Race pace efforts with very short recoveries is key. Sessions like 6 x 1000m off 60 secs jog recovery at a couple of seconds per 1000m faster than race.
Also there is a world of difference between say 15 x 400m sessions and 5 x 1200m. The longer efforts help with concentrations and frequently runners drop off the pace at about at about 3000m, I suspect due to lack of aerobic base (why 18milers are a great idea) but also due to lack of concentration.
[PB = 14:42]
1630Hopeful wrote:
YeshuaHaNozri wrote:
good thread everyone. i'm looking to break 18 in the next edition of tracksmith twilight in two weeks.
Is this the one in NYC? I'll be there.
st. paul, MN. glad we scored these meets. the one last week was super fun.
let's keep a running-related thread alive eh?
i did the workout i mentioned earlier (inspired by this thread) just this morning. conditions were perfect (59 degrees, clear, very light wind) and i felt great.
5 x 1000 with 2:00 rest (200m jog plus walking around the start):
3:30, 3:33, 3:32, 3:32, 3:30
mileage right now is at 50 and i plan to keep it there until after the race in 2 weeks. this was the fastest i've moved my legs since coming back from this injury. it felt hard but good and i definitely had another rep in me but i'm playing it conservative.
so what say you, fellow 5K enthusiasts? am i in shape to break 18:00?
Today I did am interval session at track. I did the following:
4x1600m, 3min hog recovery.
I pretty much ran all 4 in 5'24 (average pace 3'23min/km). In the recovery period I ran about 600m. The first 3 intervals were comfortable but last one was a bit tough but overall felt pretty good after the session and didn't feel spent. I'm pretty positive I can go sub17 now as in the past I never hit these sorts of times for this session and current 5k Pb in 17'04.
Happy to hear any thoughts or predictions for 5km. Plan is to do 5km on track in 2 weeks from today.
Based on the times you should be able to go under 18min as long as you werent pushing too hard. Also if you just got back into it you should get fitter and quicker so I'd say sub18 no problems
Dude my last mile repeat workout before running 16:31 was 3xmile in like 5:22 with 6 minutes rest
Sub 17 is unfitness, not fitness.
YeshuaHaNozri wrote:
let's keep a running-related thread alive eh?
i did the workout i mentioned earlier (inspired by this thread) just this morning. conditions were perfect (59 degrees, clear, very light wind) and i felt great.
5 x 1000 with 2:00 rest (200m jog plus walking around the start):
3:30, 3:33, 3:32, 3:32, 3:30
mileage right now is at 50 and i plan to keep it there until after the race in 2 weeks. this was the fastest i've moved my legs since coming back from this injury. it felt hard but good and i definitely had another rep in me but i'm playing it conservative.
so what say you, fellow 5K enthusiasts? am i in shape to break 18:00?
I broke it wide open without ever running k’s faster than 3:40 although there were plenty o miles in there around the same pace.
Yeah 4mile tempo for 17 min runner should be 5:45
3 mile should be 5:30-35
But for 17min person that’s like a borderline time trial
That’s a 17:35-17:45 workout. 17:30 in race conditions isn’t off the table, especially if you were playing it conservative, although I would like to see some sub-3:30s to predict that.
Today did 15 x 200m intervals with a 1min rest, walking. Nearly every 200m was in 33-34s, a few 35. Whole session was controlled and good form.
Not that this session has much to do with predicting 5km time, but did same session last year and only managed 8x200m with similar times.
This weekend will do one finally track session of 5x1000km, 2min jog rec. Will post times
1630Hopeful wrote:
Chancho18 wrote:
Thanks for the reply 1630Hopeful. And forgot to congratulate you on the 16'43 5k. Very impressive!
I did 10x400m this evening but it was quite windy... Supposed to do 12 but wind really took it out of me. Averaged 77s per 400m. This weekend the 1600m intervals should give me a better indication I guess of where I stand. I'll post my workout times. BTW thanks for the strava link. I'm now following you.
Thanks! I'm not as fit as I was back in January, but hopefully I can get back there soon.
In general, I would try to focus on 3 things....
1) Intervals at or near goal race pace (e.g. 5x1000 or 3x1mile)
2) Steady tempo runs at slightly slower than race pace (One of my best workouts was a 5 mile tempo which started at 6:20 pace and cut down 10 seconds per mile. After finishing the last mile in 5:35 while feeling fairly comfortable, I knew I was ready for sub17).
3) Long runs and overall weekly volume. I was running 70-80 mpw, with long runs of 15-18 miles. Those long runs definitely helped.
OK so last couple weeks I've completed the following track sessions :
12 x 400m, 1min active recovery averaged 75s for the 400m.
4 x 1600m, 3min jog recovery, 5'25, 5'25, 5'24 and 5'23. Felt really good and session wasn't too hard. Recovered very well.
15 x 200m, 1min rest walking, averaged 33-34s for most. Felt comfortable but calves were bit sore for a few days afterwards.
Toady in very windy conditions did 5x1000m, 2min jog recovery i did, 3'20,3'23, 3'24, 3'23 and 3'25. Note it was 20mph wind with gusts that were 30-40mph. This was actually harder than the 1600s due to conditions. Few weeks back did same workout averaging 3'21.
Thoughts on what i should for when doing 5km time trial next weekend?