Today (wednesday) i ran the last workout before my 5k race on saturday.
800 in 2:50 400 recovery
1600 in 5:35 1 min rest
1600 in 5:33 1 min rest
800 in 2:45 400 recovery
2x 30 sec hard
I’m trying to go for sub 17 at least.
Was it too fast? Should i push the 5k to sunday instead so i can recover? I’m 19 btw. (Because young people recover faster)
looks fine to me, a little fast but i’ sure you will recover
When you say “race”, do you mean solo TT? Just curious how you’d push a race otherwise.
Sat. vs Sun doesn’t matter much probably, but YMMV. Kind of a odd workout from my vantage, were the 1600s race pace? If so, that’s a little long, but not crazy. Why not 6x800? Same volume at specific paces, easier to recover from. It is different, you could have some reason.
If that was all easier than race pace (say you’re in 16:30 shape), then you’ll be fine on sat. If you’re in 17:30 shape... you’re prob in some trouble, push to next weekend if you can.
I ran 16:48 in February, and I wouldn't be able to do that workout. Sounds like you may have the fitness to run sub 17. As for the recovery, it depends. Are you "training through" the race or taking it seriously? If I train through a race 2 days of easy running is enough. If I'm trying to run fast and do my best, I need 3 days of easy running.
And if it's a time trial instead of a race, the rule of thumb is that an actual race would cause you to run 10-20 seconds faster, so keep that in mind. If you run 17:17 in a solo time trial, then you may have been able to break 17 in an actual race with good competition in the same weather conditions on the same course/surface.
agc5k wrote:
I ran 16:48 in February, and I wouldn't be able to do that workout. Sounds like you may have the fitness to run sub 17. As for the recovery, it depends. Are you "training through" the race or taking it seriously? If I train through a race 2 days of easy running is enough. If I'm trying to run fast and do my best, I need 3 days of easy running.
On the other hand I could easily do that workout, but did not quite break 17 when I last tried (albeit that it was more of a time trial than a race). I'm in my mid 30s, though, so not being fresh for the race might have been more of a factor in my case.
OP here,
Yes its going to be a solo time trial. My PR is 17:04 from 2 years ago. i was going to run the mile repeats in the workout as Tempo, but there were some girls on the track so i showed off. (which was a mistake). It didn’t really feel hard though. Like i was never struggling.
Looks to me like a slight variation on a 5 x 1000 CV workout. For you people who compute "stress points" I suspect you'll find it's very close to equivalent. I see no problem with it. You take the first 800 to get the feel of the pace and take a lot of rest after that, which is an interesting idea. You take very short rest between 1600s, and before the last 800 (which might be more like race pace), so that's tough. But if you are in sub-17 shape, you should be able to recover well enough by Saturday.
Not something you'd run if you were tapering for a final race, but it makes sense as a mid-season workout.
I agree with this. You did reps at what looks like your 10k pace, give or take. 1 x 800, 2 x 1600, 1 x 800 at 10k pace isn't crazy hard, though the 1 min recoveries after the 1600s make it a bit more challenging. My view is that you'll be fine for Saturday, but if this is the last TT of the "season" for you, then push it to Sunday. For what it's worth, I ran 16:40 last month and, though I'd be working a bit on the second 1600, I'd call this workout a "medium-hard" effort for me. If you found it pretty chill, then sub-17:00 should be plenty doable. Good luck.
The Dirty Duck wrote:
Looks to me like a slight variation on a 5 x 1000 CV workout. For you people who compute "stress points" I suspect you'll find it's very close to equivalent. I see no problem with it. You take the first 800 to get the feel of the pace and take a lot of rest after that, which is an interesting idea. You take very short rest between 1600s, and before the last 800 (which might be more like race pace), so that's tough. But if you are in sub-17 shape, you should be able to recover well enough by Saturday.
Not something you'd run if you were tapering for a final race, but it makes sense as a mid-season workout.
maybe a little fast. probably would have been better 10 days out. I don't think 1 extra rest day will make a difference. if you're flexible on Saturday/Sunday maybe take a look at weather, considering temp/humidity/wind/dew point. Go for it on the better day.
Well I guess i did run a little to fast in the workout- or I just wasn't in the shape i thought i was in, because I just ran an 18:30 on the track. Ran the first mile in 5:30 but then fell off. Felt really sluggish. Any advice? I've been pretty much running nonstop since march. 40-55 mpw. Some injuries along the way. i did a lot of basework, and the last few months i've thrown in two workouts a week. I was pretty upset with the time because I ran close to 18:30 my first year of running, when i had no expierence.
You're the OP? If so, you were the first response to yourself saying the workout was fine and made the original post under a different username? Exactly what game are you playing? Not exactly a good troll attempt as far as I can imagine.
Pr3fontain3 wrote:
Well I guess i did run a little to fast in the workout- or I just wasn't in the shape i thought i was in, because I just ran an 18:30 on the track. Ran the first mile in 5:30 but then fell off. Felt really sluggish. Any advice? I've been pretty much running nonstop since march. 40-55 mpw. Some injuries along the way. i did a lot of basework, and the last few months i've thrown in two workouts a week. I was pretty upset with the time because I ran close to 18:30 my first year of running, when i had no expierence.
I did that as a bump.
Lol wut a nub
hdncnidibsnd wrote:
Today (wednesday) i ran the last workout before my 5k race on saturday.
800 in 2:50 400 recovery
1600 in 5:35 1 min rest
1600 in 5:33 1 min rest
800 in 2:45 400 recovery
2x 30 sec hard
I’m trying to go for sub 17 at least.
Was it too fast? Should i push the 5k to sunday instead so i can recover? I’m 19 btw. (Because young people recover faster)
If you are in sub 17 shape then that workout shouldn't be too hard. sub 17 pace is literally 5:28 per mile and 2:43 per 800m which is faster then your workout paces for the 800 and 1600s(where you ran between 17:10-17:30 pace). If you weren't exhausted afterwards then you can do it and have plenty of time to recover.
Yes, too close and too hard. You don't gain anything at all in a workout the last week of your season, just do something to stimulate the aerobic system, threshold pace and a few long strides, maybe 200's.