5x1000m- What shape am I in?

Probably pretty close to sub-17. Try not to overthink it -- like posting the headwind & the loss of a few seconds. A better predictor would be 6 x 1km off of a 200m jog. 3:00 standing is a lot of rest but, since you were a clip under 17:00 pace, you're probably really close. If you felt somewhat relaxed and like you could have done another rep or two, you're right there.

If it's cross, you might be more like 17:15-17:45. Sub-17:15 on a track, 16:50s wouldn't be shocking. No reason not to go out at 17-flat pace in a race or time trial. If it's cross, just focus on your effort and racing. The times will come.

With the same workout but 2' jogging off : 17'06 on the road.

I think you can break 17'15 but threshold workout as too important

I see a lot of people saying too much rest.. If this is an interval session in the Jack Daniels interval style, isn't the rest usually close to a 1:1 time ratio with the running? this would make this a pretty appropriate rest period right??

As a sub 2 800m runner, I could easily do this workout, but can only run 17:30 on a flat course. Every runner has a different mix of endurance and speed though

Better test would be 5k time trial on the track at 3/4 effort.....do on a weekly basis. Idea is to master the distance at 3/4 effort ---- knowing on race days you will go faster. If you continually time trial the distance it will become second nature to you.

Holy crap, that's long rest. Try it again with 90 seconds rest and we'll know more.

I ran 16:54 (road) and 16:49 (track) this summer off exactly same workout. Also ran 35:09 later in September. So, yes, you can, but it needs to be a race, not a time trial, because you show signs of dropping the pace and competition could help you with this.

Assuming this wasn't a brutally hard workout, you should be able to break 17. I predict 16:50

In l honesty it's going to be a struggle. 3 mins rest is significant and you've only got 20secs to play with.

Do the actual predictor session for 5000m.

..... wrote:

I see a lot of people saying too much rest.. If this is an interval session in the Jack Daniels interval style, isn't the rest usually close to a 1:1 time ratio with the running? this would make this a pretty appropriate rest period right??

Yes, but that does not mean it's much use for making a prediction.

..... wrote:

I see a lot of people saying too much rest.. If this is an interval session in the Jack Daniels interval style, isn't the rest usually close to a 1:1 time ratio with the running? this would make this a pretty appropriate rest period right??

Yes, especially if he is running faster than 5k pace.

But, most of the people around here believe anything longer than a 60 second brisk jog recovery is a full recovery and will give you no benefits. Also, everyone here believes the purpose of every workout is to be able to predict how fast your races will be. So, unless you use the appropriate volume and the appropriate really short recovery, you are wasting your time.

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?

That's a lot of rest! Someone able to run 16:40 should be able to do this workout with 1 min standing rest, or 1 lap jogging rest. So I'd guess if this workout felt very difficult, then you're more likely in 16:55 - 17:20 shape.