5x1000m- What shape am I in?

Additional info: I ran in Adidas Adios 5.

okkala wrote:

Details:

Track workout: 5x1000m with 3 min standing rest.

Temp: 56 °Fahrenheit. Coudy and evil headwind for 200m at 5-6 m/s.

Times:

#1 3:19.1

#2 3:19.2

#3 3:18.3

#4 3:20.3 (the wind got more intense)

#5 3:21.5 (the wind got more intense)

Can I break sub 17 min 5000m in similar conditions?

Just my experience, I did similar workout Last month but 6x and 2:30 rest ranging from 3:15-3:20 and my 5km ended up being 17:25

Who knows, everyone is different though

17:05

I’d say that workout alone indicates a little over 17:00. But in a well paced effort in good conditions you might be able to break it. It’s certainly close enough to target 17:00 pace.

Try 2x 2,500m with 2:00 rest jog .. then I’ll answer your question.

I'll guess about 16:40-16:50 - the overly long rest makes it hard for me to judge.

I think you'll be doing well to bust 18:30. Good luck.

Thank you for the post. A key question would be, “How many more could you have done?” Did it kill you or, “Shucks, I easily had 4 left in the tank.”

You may already know this, but if not:

5:20 pace for a vVO2 type workout, with standing recovery - May net you about a 5:25 - 5:35 per mile 5K pace... unless the workout was very easy for you. That seems to line up with other posters putting you close to 17, just like your thoughts.

JD teaches that you want your HR closer to your training zone for the duration of the workout. Therefore, consider a 30 second walk, 2:20 SLOW jog, and 30 second walk in a workout like this.

We teach that you should do about 15 weeks of this workout at about 6400m total volume, once per week. If you are doing 6 x 1K, #s 5-6 should be a pretty good kick in the pants.... but you could do another if required. Cook the blood, but don’t burn it.

Cut it back significantly (About 4K in total volume) about 30-35 days before peak race. We do variations of this workout with less volume even in the off season. Bottom line, we spend a lot of time running at 3K pace throughout the year (the volume dictates the difficulty and potential for burnout).

At altitude, we run this as 800s or 600s with walk/jog recoveries.

Many coaching approaches teach that you should time trial to get a more accurate feel of your ability. Try a 3K at goal 5K pace. Try a 3.5 or 4K as a difficult workout a couple weeks out from your race. Dial in right on pace immediately and see when your world starts to cave in.

All the best -

RB

okkala wrote:

Details:

Track workout: 5x1000m with 3 min standing rest.

Temp: 56 °Fahrenheit. Coudy and evil headwind for 200m at 5-6 m/s.

Times:

#1 3:19.1

#2 3:19.2

#3 3:18.3

#4 3:20.3 (the wind got more intense)

#5 3:21.5 (the wind got more intense)

Can I break sub 17 min 5000m in similar conditions?

Good splits but not sub17 if you're doing 3min standing. I always do 1min jog (5:00/k) inbetween K's and that will give you a much closer indication. My guess is at least 17:10-20, please update us!

okkala wrote:

Details:

Track workout: 5x1000m with 3 min standing rest.

Temp: 56 °Fahrenheit. Coudy and evil headwind for 200m at 5-6 m/s.

Times:

#1 3:19.1

#2 3:19.2

#3 3:18.3

#4 3:20.3 (the wind got more intense)

#5 3:21.5 (the wind got more intense)

Can I break sub 17 min 5000m in similar conditions?

Yes you will. Even accounting for that slightly longer recovery. A lap jog recovery usually covers it unless you really want to race your workout....

The aggregate time from the sets is 16:40ish

3 min standing rest I’d assume you’re running hard. If you hit those times with a minute standing I’d be more confident. Regardless of wind you lost a lot of time on the last 2. If it was easy you could of dropped the effort to make the times closer.

17:20 on a flat course is realistic just based on this. Hope I’m wrong and you run 16 flat.

Not yet. Mid 17s maybe

Not likely

17:10, give or take 10 seconds. I ran a similar workout in 3:00s before running 15:30. Add 20 seconds per km to 15:30 and you have 17:10

4-3 Thirty wrote:

Thank you for the post. A key question would be, “How many more could you have done?” Did it kill you or, “Shucks, I easily had 4 left in the tank.”

These are the important questions.

Just looking at splits, I would say OP has 50/50 chance of breaking 17:00. It really depends if the slight fade at the end was really due to the wind or if you were struggling with the work.

Too much rest

Best test: 6x 1k @ 90-sec rest. What you average, add 5 sec and that's your time. For example, if you do 6 x 1k@3:20, then you are a sub 17:10 guy.

16:57

okkala wrote:

Details:

Track workout: 5x1000m with 3 min standing rest.

Temp: 56 °Fahrenheit. Coudy and evil headwind for 200m at 5-6 m/s.

Times:

#1 3:19.1

#2 3:19.2

#3 3:18.3

#4 3:20.3 (the wind got more intense)

#5 3:21.5 (the wind got more intense)

Can I break sub 17 min 5000m in similar conditions?

Do you have a ton of footspeed? because I have basically done this exact same workout in the past and ran 16:40s. If this workout was a max effort one then I give you 17:00-10. If you always felt like you could go faster then definitely have room to run faster

insertname wrote:

4-3 Thirty wrote:

Thank you for the post. A key question would be, “How many more could you have done?” Did it kill you or, “Shucks, I easily had 4 left in the tank.”

These are the important questions.

Just looking at splits, I would say OP has 50/50 chance of breaking 17:00. It really depends if the slight fade at the end was really due to the wind or if you were struggling with the work.

Or maybe he just had a bad nights sleep the night before. Or tired from the 20 miler 2 days before. Or didn't have a good lunch. And then we get to decide how hard the last rep was (could have done another 200m or another rep or was that it). I would be shocked if he ran 16:30 or 17:30 given that workout but would believe just about anything in between.

All of these prediction threads tend to be looking for a level of accuracy that just isn't there.