6x1600@ LT Effort w 90s standing rest 5:22,5:21,5:19,5:18,5:15,5:09
6x1000m @CV Effort w 200 jog rest(60-65s)
3:12,3:11,3:11,3:11,3:11,3:08
6x800 @ 3k-5k effort with 400 jog rest(120-125s)
2:23,2:23,2:23,2:22,2:23,2:21
All 3 workouts were done on the track.
First 2 were done in my regular daily trainers and the 800 m repeat workout was done in Next%.
Mileage has been around 70-75 miles in singles the past 5 weeks.
My guess is 15:25-15:30 in a TT type format assuming they were not balls to the wall. Maybe a touch faster in a race.
I just ran 15:45 in a TT yesterday and suspect I could do all of those workout but they would be pretty difficult for me and definitely cross-over into the racing workouts category. You are also running 5-10 more mpw in volume.
Nice consistency and good volume, I think it is fairly clear that something like 3:05 - 3:10 min/km pace should be possible, probably closer to 3:10 than 3:05. Thus definitely sub 16, probably somewhere in the 15:30 - 15:50 range; maybe 15:40 if I had to guess.
You should race well.
I don't agree with your choice of workouts, except the 800m repeats were pretty good.
Your weekly mileage is getting high.
We would run 200s, 400s, 800s, 1000s. Almost never mile repeats, especially if training for a 5K or shorter.
And we ran them fast. If you don't experience significant fatigue the last couple of intervals, where you can hardly sustain the effort, then what are you doing?
Just find a course with the mileage measured, and warm up.
Take off fast for the first mile or 1 1/2 miles, slower for 1 mile, then fast until reaching 3 miles or 5K. So the last mile is fast, or the last 1/2 mile is fast.
That will eliminate track workouts with repeat miles and repeat 1000s that are slow.
looks like wrote:
Nice consistency and good volume, I think it is fairly clear that something like 3:05 - 3:10 min/km pace should be possible, probably closer to 3:10 than 3:05. Thus definitely sub 16, probably somewhere in the 15:30 - 15:50 range; maybe 15:40 if I had to guess.
I would have predicted slightly faster, but the fact that you described the 800s as 3km/5km effort suggests that they were pretty hard, and that you will need to drop a couple of seconds at least from that pace to hold it for a full 5km. This is not a criticism, it is very good to be honest about the effort you put in.
cheezeur wrote:
6x1600@ LT Effort w 90s standing rest 5:22,5:21,5:19,5:18,5:15,5:09
6x1000m @CV Effort w 200 jog rest(60-65s)
3:12,3:11,3:11,3:11,3:11,3:08
6x800 @ 3k-5k effort with 400 jog rest(120-125s)
2:23,2:23,2:23,2:22,2:23,2:21
All 3 workouts were done on the track.
First 2 were done in my regular daily trainers and the 800 m repeat workout was done in Next%.
Mileage has been around 70-75 miles in singles the past 5 weeks.
Out from your workouts I guess 15.15- 15:25.Just an advice - run your LTs at an even pace , not that much faster at the last one.
ERAB wrote:
And we ran them fast. If you don't experience significant fatigue the last couple of intervals, where you can hardly sustain the effort, then what are you doing?
.
Not a good advice ERAB.The very best way to run the interval reps is always that you could have done at least one more at same level pace if forced to. Train, don't strain, or gain without pain!
That's what proper correct training is all about.
What makes you say all this?
Average of the 1600m workout would set the baseline race pace. Why did you race the last rep? As pointed out above, it would be better if you could settle into an even pace. How was your rhythm?
The supreme predictor wrote:
ERAB wrote:
And we ran them fast. If you don't experience significant fatigue the last couple of intervals, where you can hardly sustain the effort, then what are you doing?
.
Not a good advice ERAB.The very best way to run the interval reps is always that you could have done at least one more at same level pace if forced to. Train, don't strain, or gain without pain!
That's what proper correct training is all about.
How is it running in a pack of hundreds or thousands? I wouldn't know...
Antillar Maximus wrote:
Average of the 1600m workout would set the baseline race pace. Why did you race the last rep? As pointed out above, it would be better if you could settle into an even pace. How was your rhythm?
Serious question; how does that make his race pace if its LT? Thats a huge difference. Obviously he went a bit hard on the last one tho
Were these three workouts done in the same micro cycle, or 7-10 day training block? Or were they a key workout in three consecutive weeks/blocks?
All three are stimulating similar body adaptations, though they do have very different recovery intervals
lmao, wrote:
Antillar Maximus wrote:
Average of the 1600m workout would set the baseline race pace. Why did you race the last rep? As pointed out above, it would be better if you could settle into an even pace. How was your rhythm?
Serious question; how does that make his race pace if its LT? Thats a huge difference. Obviously he went a bit hard on the last one tho
I do not have a clear understanding of the practical significance of LT. Is an athlete so dialed in that they really know what their LT pace is? I don't know, so I ignore it. I find practical markers such as 10k race pace and quality of the recovery (active, standing etc) more informative. I based my estimate on his rest, 90s standing and the fact that he ran the last rep a lot faster. Thus in a race, he should be able to, at the very least run the average pace.
ERAB wrote:
The supreme predictor wrote:
Not a good advice ERAB.The very best way to run the interval reps is always that you could have done at least one more at same level pace if forced to. Train, don't strain, or gain without pain!
That's what proper correct training is all about.
How is it running in a pack of hundreds or thousands? I wouldn't know...
And what's your point with that ERAB?
Somewhere around 5:00/mile feels right. The 1600s would have made me think that the 6 x 1km could have been done a little faster. Maybe you cut a little too hard at the end and moved off of true LT. But then the 800s looked pretty strong. I think 15:20-15:40 is a good range.
I forgot to add but I also always do some sort of hill repeats or 100-200m strides at the end. On the last rep of workouts when I feel good, I usually pick it up the last 200-400m every time but nothing that crazy. My reps do tend to even/negative split which I pride myself in.
I was going to do a 5k this past outdoor season but it got cancelled. I ran an 8:50 3k going out in 4:40 and 4:28 mile on even splits solo. Both were done in late February and were ran on a flat indoor track.
My goal is to break 15 this outdoor season and I think it’s realistic if I keep up the consistency up for the next 5-6 months.
Also thanks for all the responses so far! I do plan on doing a solo 5k time trial very soon so I’ll keep you guys updated!
It's funny that people are questioning the point of "slow" intervals in this day and age.
The only thing that stands out to me is the standing rest between 1600s, which suggests that the repeats weren't really threshold pace. If they were, you could be close to 15:00 shape. My guess is more like 15:30 right now.
15:20.
No worse than 15:40 if u aren’t racing workouts and run to potential. Don’t think you’ll be under 15:10
cheezeur wrote:
6x1600@ LT Effort w 90s standing rest 5:22,5:21,5:19,5:18,5:15,5:09
6x1000m @CV Effort w 200 jog rest(60-65s)
3:12,3:11,3:11,3:11,3:11,3:08
6x800 @ 3k-5k effort with 400 jog rest(120-125s)
2:23,2:23,2:23,2:22,2:23,2:21
All 3 workouts were done on the track.
First 2 were done in my regular daily trainers and the 800 m repeat workout was done in Next%.
Mileage has been around 70-75 miles in singles the past 5 weeks.
95% confidence interval at 14:55 - 16:10 (assuming you don't blow up)
If I had to venture a guess I'd go with 15:35, but anytime within the confidence interval is reasonably likely without more info.
Looks like at least 15 low.
Good luck!!!