What can i run for a 5000m time-trial next week based on this workout?

14:16

Do you make a habit of just copying Julien Wanders workouts immediately after he posts them?

Semiproguy wrote:

5x(800+2x400) + 800 + 4x200. Splits : 2'17/64/64//2'16/64/65//2'15/66/63//2'18/65/63//2'16/65/63//2'08//30/30/29/29. Recoveries : 2'30/45" in a set, 5' between sets. 6' before last 800, 3' before 4x200, 90" between those.

i feel like these are workouts coaches make up to convince people their job is more complicated than it is.

Sounds like you could probably go sub-14:30 based off those times.

high school xc coach wrote:

Semiproguy wrote:

5x(800+2x400) + 800 + 4x200. Splits : 2'17/64/64//2'16/64/65//2'15/66/63//2'18/65/63//2'16/65/63//2'08//30/30/29/29. Recoveries : 2'30/45" in a set, 5' between sets. 6' before last 800, 3' before 4x200, 90" between those.

i feel like these are workouts coaches make up to convince people their job is more complicated than it is.

Sort of agree, but at the same time I always tried to spice things up and keep it interesting for my athletes. Could the same (or a similar) stimulus be achieved by doing 5x800 + 10x400 + 4 x200? Probably, yes. But I'm sure this was more interesting, getting to shift back and forth between paces.

In my own personal experience as both runner and coach, these types of workouts helped prepare me better for actual racing experience than just a straight up 8 x 800.

Also, this runner took this workout from what Julien Wanders ran this morning, so I'm guessing the coach of a European record holder has an idea of what he's doing.

14:11 is my PR, and yes, as i don't have an upcoming race, i tried it several hours after him. Overall it was 8-11"/km slower, so i thought i could be in 14:00-14:10 shape, but then he should be in 13:05 shape or so, which ain't so sure

It's a very strong workout. I can't tell with Wanders if he is in base phase or if he continued to train and is going to run a race/time trial soon. So it's hard to say what his fitness level is, but it does seem like something you'd do in leading up to a race in the near future.

13:05 would be a PR for him, so i'd be inclined to say he wouldn't be ready to run that fast, but perhaps around 13:15-13:20. So i'm not sure if I can speak to your current fitness level either.

low 14, maybe even high 13:50s.

What was the idea with this session? 5k pace/3k pace?

Yes, i believe so, 5k pace, alternating with 3k pace and some 1500m pace at the end. I will try a 5000m time-trial next week, i have to decided whether i go out close to my PR pace or go for a 13:5x although i might crack a little.

Semiproguy wrote:

Yes, i believe so, 5k pace, alternating with 3k pace and some 1500m pace at the end. I will try a 5000m time-trial next week, i have to decided whether i go out close to my PR pace or go for a 13:5x although i might crack a little.

Or you could aim for 3000m in 8:24, then see how much longer you can hang on at 67 pace.

Personally, I would aim for a new PR.