8x1000 w/2:00 recovery. What can I run for 5k based off this workout

Why ask when you know it is a good predictor? 16:00.

I am going to guess 16:10-16:20.

If you’re able to tempo comfortably for 30-40 min at at least 6:00 pace then you should be good for low 16

Depending on other factors I think 16:20 is very plausible. Keep us posted on how you do!

How old are you that your excessive workouts are deemed necessary for a 5K?

I think the mileage and that workout are better suited to predict a 10k.

Jog easy 3-4 miles for a day or two, then run sub 33 for 10k.

CoachB wrote:

If you’re able to tempo comfortably for 30-40 min at at least 6:00 pace then you should be good for low 16

How is the athlete goin to know if they are running at tempo pace. Define comfortable - any any case tempo pace is hard but not flat out rather than comfortable

In any case you would need to be able to run at tempo pace ie the pace you can race at for an hour to run 16 they would need to be able to able to run 5:40 pace

The predictor is 4 x mile off 90 to be reasonably accurate

CoachB said "in at least 6:00 pace." Did you miss that? You immediately jumped to Daniels "tempo = one hour race pace" and "hard but not flat out" but you should well know that "tempo" has all kinds of different meanings and usages. If it helps, you could read his comment again and replace the word "tempo" with "run", i.e. "if you're able to run comfortably for 30-40 min at at least 6:00 pace...." I think CoachB is right in the sense that a run like this is to confirm that the runner's stamina is decent because, with no other information, there's the possibility that a speed-based runner with weaker endurance could still manage the 1000 repeats given 2 minute rest intervals but not able to sustain that pace for 5000.

ukathleticscoach wrote:

How is the athlete goin to know if they are running at tempo pace. Define comfortable - any any case tempo pace is hard but not flat out rather than comfortable

In any case you would need to be able to run at tempo pace ie the pace you can race at for an hour to run 16 they would need to be able to able to run 5:40 pace

The predictor is 4 x mile off 90 to be reasonably accurate

5k predicton wrote:

times were: 3:16, 3:16, 3:17, 3:15, 3:16, 3:18, 3:18, 3:16

Last 2 felt pretty tough and I could feel myself slipping a bit towards the end of the 7th one, but managed to get the last one in alright. Recent mileage has been around 80mpw. I've heard this is a pretty good predictor for 5k, so I'm wondering what I could run for 5k based off this workout.

If the last two were tough that's too much volume for the effort... dont run yourself to the ground.

16'30ish

That's a 16:40.

16:15 minimum assuming you are well trained. I assume you are aerobically strong given your mileage but it would be helpful to know what your threshold/high end aerobic workouts have looked like. Honestly I would not be surprised to see you run around 16:00 +/- 5 seconds

Why does anyone care about predictor workouts for anything less than a marathon?In the marathon you don't run them often enough. 5k? You aren't going to be in much different shape this month than last. You know what 5k pace feels like. No predicator is going to be accurate enough to say if on a given day you are in 16:30 shape or 16:00 shape.

adsfdasfasfsafadfa wrote:

Why does anyone care about predictor workouts for anything less than a marathon?In the marathon you don't run them often enough. 5k? You aren't going to be in much different shape this month than last. You know what 5k pace feels like. No predicator is going to be accurate enough to say if on a given day you are in 16:30 shape or 16:00 shape.

I don't agree with this statement. The difference in fitness between 16:30 and 16 flat is substantial and easily traceable back to performance in training.

I don't understand the hatred for these prediction threads. They are fun.

Thanks for the replies so far.

Regarding what I can do for tempo/threshold runs: I recently did an 8 mile tempo at 5:52 pace. Shorter tempos (4-5 miles) are around 5:45 pace. I would say I'm more of an endurance guy as tempos definitely feel way more controlled than VO2-max sessions like this one.

16:15-16:30

5k predicton wrote:

times were: 3:16, 3:16, 3:17, 3:15, 3:16, 3:18, 3:18, 3:16

Last 2 felt pretty tough and I could feel myself slipping a bit towards the end of the 7th one, but managed to get the last one in alright. Recent mileage has been around 80mpw. I've heard this is a pretty good predictor for 5k, so I'm wondering what I could run for 5k based off this workout.

I think it is reasonable to target that pace. If you are in a race or at least have someone to help with the pace, you might end up a little faster. A solo time trial is just mentally tougher compared to a big workout with breaks. So lets say 16:10 if a race and 16:20 if a solo time trial.

I was going to say 16:10.

I didn’t love your tempo pace though - strikes me as in the slow side for a 16:10 guy, even at more protected durations. 5:45 is closer to marathon pace for a 16:10 guy than what I would think of as tempo pace.

Still, the rest was on the short end of reasonable and the overall volume was good. I’d say between 16:10 and 16:20.

Breaking 16:00 wouldn’t surprise me if you were able to get some slightly sharper tempo workouts in.

The Dark Passenger wrote:

5k predicton wrote:

times were: 3:16, 3:16, 3:17, 3:15, 3:16, 3:18, 3:18, 3:16

Last 2 felt pretty tough and I could feel myself slipping a bit towards the end of the 7th one, but managed to get the last one in alright. Recent mileage has been around 80mpw. I've heard this is a pretty good predictor for 5k, so I'm wondering what I could run for 5k based off this workout.

If the last two were tough that's too much volume for the effort... dont run yourself to the ground.

16'30ish

I think faster than that. I was doing that workout a couple of years ago and ran 16:34.

However I was only doing 5 reps and mileage was more like 50 a week. This guy can go close to 16 flat. Certainly sub 16:15.

Smoove wrote:

I was going to say 16:10.

I didn’t love your tempo pace though - strikes me as in the slow side for a 16:10 guy, even at more protected durations. 5:45 is closer to marathon pace for a 16:10 guy than what I would think of as tempo pace.

Still, the rest was on the short end of reasonable and the overall volume was good. I’d say between 16:10 and 16:20.

Breaking 16:00 wouldn’t surprise me if you were able to get some slightly sharper tempo workouts in.

Agree with this.

What ever you can average for 6x1k on 90sec rest is your 5k pace. For example, if you average 3:20, then you are a 16:40 runner.