10x400 w/ 75s jogs

It's hard to predict, because of the small number of reps and the slightly long rest. But, if you weren't going too fast (like 3k pace or faster) I believe you're able to break 18min. If you can do 5-6x 1000m w/ 2min jog in 3:33-3:34, you can break 18min.

As for the mile the rest is too long to be able to predict something.

18:XX for 5k, 5:30-5:40 for the mile

Brazilian Guy wrote:

If you can do 5-6x 1000m w/ 2min jog in 3:33-3:34, you can break 18min.

As for the mile the rest is too long to be able to predict something.

+1

Generally a 10x400M workout is done with 1 minute rests, which is a fairly decent 1,600M predictor. You had some heat/humidity that may have offset your longer recovery time slightly.

If you don't want to run an all out 5k time trial, I'd recommend doing the above mentioned 6 x 1,000M workout Friday/Saturday for insight into your 5k time. Generally, the 1,000's are done around 8 seconds slower than your slowest 400M of the 10x400M. If you can hit each 1,000M, you'll have a pretty decent predictor for your 5k.

Genny Cream Ale wrote:

Generally a 10x400M workout is done with 1 minute rests, which is a fairly decent 1,600M predictor. .

I dunno Predict the X:XX?

52 miles Foot Injury

S - AM 3 easy, 800(1:56.8), 1 easy, 1200(3:03.2), 1 easy, 1000yd (2:15.2), 2 easy

M - PM 10 easy

T - AM 5 easy PM 5 easy

W - PM 10 easy

T - 0 miles

F - 0 miles

S - PM 4 mile easy, 1 mile race (knocked down), 1 mile easy, 2 mile (9:04.8, 5th)

----------------

0 miles Foot injury

S - 0 miles

M - 0 miles

T - 0 miles

W - 0 miles

T - 0 miles

F - 0 miles

S - 0 miles

----------------

81 miles Foot injury

S - PM 10 easy

M - PM 10 easy

T - PM 10 easy

W - PM 10 easy

T - AM 10 easy PM 1 easy, 9.5 mile loop (50:59), 4 easy

F - PM 10 easy

S - PM 3 easy, 10x400 (63-66), 3 easy

----------------

80 miles Foot better

S - PM 17 easy

M - AM 4 easy PM 10 easy

T - PM 3 easy, 2x800 (2:10, 2:18), 4x400 (62, 63, 63, 57), 3 easy

W - PM 12 easy

T - PM 9 easy

F - AM 2 easy 3 easy, 1 mile (X : XX ) 1 easy

S - PM 1 mile (X:XX) 1 easy

Just curious, what was your 5k PR at that point?

4:02

Thanks. I'm actually doing a 5k time trial on Saturday and hoped to get a sense from responses here what I should be shooting for. Sounds like 19 flat is pretty reasonable.

want2getfaster wrote:

Thanks. I'm actually doing a 5k time trial on Saturday and hoped to get a sense from responses here what I should be shooting for. Sounds like 19 flat is pretty reasonable.

It depends how you felt after the workout. If it felt great, you should be able to run sub-19. (or low-to-mid 18 in a race)

I would not say I felt great. I would say I felt strong but not fast if that makes sense. I don't think I could have run way faster on any more reps, but I could have done another 2-3 at that pace.

malmo wrote:

F - AM 2 easy 3 easy, 1 mile (X : XX ) 1 easy

S - PM 1 mile (X:XX) 1 easy

the predictor for real wrote:

4:02

F - AM 2 easy PM 3 easy, 1 mile (4 : 08 ) 1 easy

S - PM 1 mile (4:04) 1 easy[/quote]

You made a good guess. Those times were on Cobo Arena's 160yd board track, which was like running through a lumberyard. So 4:02 would be a bit slower than what we would have run on a modern 200m banked track. None of those workouts over those four weeks indicated anything. My coach asked me, "Are you gonna be OK?" I said, "you just make sure the other guys (a DMR) don't put me too far behind."

The thing is, there's a sort of latent memory that your body has when it's fit that when you lose training sometimes it only takes just a little bit of sub-standard training to awaken it.

The lesson here is don't read too much into workout times. They really don't mean all that much.

George213 wrote:

want2getfaster wrote:

Thanks. I'm actually doing a 5k time trial on Saturday and hoped to get a sense from responses here what I should be shooting for. Sounds like 19 flat is pretty reasonable.

It depends how you felt after the workout. If it felt great, you should be able to run sub-19. (or low-to-mid 18 in a race)

There's really no way to predict. You can feel great and sh!t the bed, or you can feel fatigued and run like the wind.

Back in olden times, the day before I set the AR in the half marathon, I struggled through a easy 7 mile run. It was humid, I couldn't breathe and felt just awful. A high pressure system blew in overnight. The next morning I felt great and knew it was going to be one of those days. It was.

100%. especially using 400s to predict 5k times. I did 10x400 with strict 1 minute rest last sumer in 5:18/mile average. I time trialed 19:30s around that time. I do think I was easily in 5:10 to 5:20 1600 shape at that time.

its really hard to say, i struggle with longer intervals. but i did when i was in 19+shape a workout like 10x400m in 82sec with the last rep in 77sec the pause was walking but only 30seconds. but !YEAH! it felt like to races:)

the best 5k predictor is 9 laps (3600) on track even all out...that is your 5k time

Time trialed 19:16 alone at the track this morning. It was smoking hot, and I was alone, but I set an 11 second PR. Not bad for a 37 year old man!

What 5k shape would you assign to someone who does 12x400 in 69, 60s rest, most 400s negative split by 1-2s, starting at 72 ending at 67

Random question xyz wrote:

What 5k shape would you assign to someone who does 12x400 in 69, 60s rest, most 400s negative split by 1-2s, starting at 72 ending at 67

To be clear 69 is the avg 400

Very nice!!!!!

want2getfaster wrote:

Time trialed 19:16 alone at the track this morning. It was smoking hot, and I was alone, but I set an 11 second PR. Not bad for a 37 year old man!

Very nice!!!!!

want2getfaster wrote:

Time trialed 19:16 alone at the track this morning. It was smoking hot, and I was alone, but I set an 11 second PR. Not bad for a 37 year old man!

That shows you can break 19 when conditions are better.