4x1600m with 400m jog = 5k pace?

JoggyHobber wrote:

LSD dude wrote:

Another workout I used to do was two miles at 10k pace, followed by a 5 min jog rest, then 4x2 min hard w 1 min jog rest.

The two mile was hard but not all out (probably 95% effort), and it was always a good predictor of my 10k pace. I’m not sure a 3200 time trial will serve you well. I never would’ve been able to sustain 5k pace for that distance running solo.

Some ppl are better at running solo no offense you must suck at running solo if 2mi at 10k pace is 95% effort

Maybe you are right, and it probably depends on the person. I just know that a 2-mile time trial at 5k pace solo would’ve been a race itself and barely doable, if at all.

My guess is the OP was hammering his repeats. On the other hand, it was on the road, so the track should be slightly faster. I think he would be better off approaching the race going out in 5:00 for the mile and seeing how he feels, since he wants to evenly split. If he’s feeling great, then he can gradually press the pace down. My guess is he’s at 15:30 capability on the road, but the track should be slightly faster.

Yep -- maybe 4x16 is just a touch slower than actual 5k pace but it should be pretty close. Since this was on the roads that gives me even more confidence in 15:30-40 type shape. Get out in 5:00-10:00 in your next 5k.

Try doing this workout instead of your 3200 effort this week.

5 x 1000m at goal race pace for 5k with 30 seconds rest between each

Thanks everybody!

@u know nothing, that is a good one too. I've seen the same workout recommended before as a peaking workout, but with 1 min. rest. 30 seconds rest seems pretty hard to do solo, off the track but I guess not really that much harder than 3200m at goal pace (plus the slight kick). Thoughts on why the Ks are superior?

Your workout times seem fast, but I don't follow your training regime.

It seems to me you should be able to run under 15 for 5K.

I think long runs (over 10 miles) are overrated nowadays.

We did 10 milers in 58-60 minutes for strength, and at least once per week. Sometimes twice.

Speed work is usually not long intervals, such as the miles you ran. That indicates excellent conditioning and strong motivation. I remember running 2 x mile on a cinder track in training shoes in 4:40 with 10 minutes recovery. That was my freshman year in college, and we did it to help out a high school senior that my teammate knew (he was from the area). That senior did come to the school, and a couple of years later won the PAC 10 1500m.

Otherwise, we run fast intervals, such as 4-8 x 400 or 15 x 200.

When I was running road races (in my late 20s), I would do workouts like 5 x 1000m in 2:42-2:45, with a 400m jog and 200m walk between each interval.

These fast times are converted to fast runs by running a power run in a workout, usually every other week, or every 3 weeks. Run 4 or 5 miles at nearly race pace. The speedwork shows up in the first couple of miles, so that you will come through much faster than usual. This will influence the rest of the power run, and you will achieve very fast times. Then, once you race, it will seem easy to run at your old pace, and you can go for a fast time.

Rest should be 90 seconds but if doing as a predictor you have to do it as a time trial. Otherwise how can you measure 90% effort etc. That makes it a hard session but you could always just race. Factor in if you are doing it on your own or with a group or at least coach watching

Mile repeats with half the time of mile as recovery are absolutely a great predictor for 5k TT. For me that's 5 x 6 min miles on 9 min cycle and sub-19 5k.

Good luck!