What would be some indicator workouts to show sub 16 potential?
I think I'm close but would love to knock out a workout or two as proof before I go for it.
TIA
What would be some indicator workouts to show sub 16 potential?
I think I'm close but would love to knock out a workout or two as proof before I go for it.
TIA
6 x 1000 @ 3:10-3:12 with 2 minutes jogging recovery in the middle of a normal training week means you‘re ready.
4-8x800m @2:30-2:35 with 1-2min jog/rest .
I did this workout 10 days before my 5k and I ended up running 15:43 on the road
whonamestheirkidgerman? wrote:
What would be some indicator workouts to show sub 16 potential?
I think I'm close but would love to knock out a workout or two as proof before I go for it.
TIA
3000m time trial in 9:36 with something left in the tank. Or 3000m all out around 9:07.
For an interval workout, try 10 x 400m, 100m jog with the 400s at 16:00 pace.
Or just go for it and see what happens. Despite the suggestions above, I don't put much stock in indicator workouts. That's probably just my own experience from running monster workouts in my youth, then wondering what went wrong in the race.
For me it was mile repeats sub 5. Doesn't matter so much the rest, but if you can knock out sub 5 and come back looking for 3-4 more, you're ready. -Once A $lumer
whonamestheirkidgerman? wrote:
What would be some indicator workouts to show sub 16 potential?
I think I'm close but would love to knock out a workout or two as proof before I go for it.
TIA
3-4 x sub-5 mile repeats has to show more like 15:30-40ish 5k shape.
For 15:50s, I would say 6 x 1km @ 3:10-3:12 off of a 200 or 400 jog puts you in range. 800s @ 2:30-2:35 -- 4 reps for 2:30, 8 for 2:35. 400s probably in 72-74 with decent volume- 12+.
1600s are tough. 3-4 x 1600 @ 5:10 probably puts you close. The better your average under that the better your odds.
3k in 9:15ish. 9:20-25ish with a ton of strength could get it done. 4:20/4:40 1500 & mile,
Here is a link to my training log leading up to running under 16 for the first time.
This was a mini cycle but hopefully helpful.
https://docs.google.com/spreadsheets/d/1w-UJi2mLDuOd3wrZ0fAaQ_tlbRrf_gMJkmUp9SWanDY/edit
1 x 3000m in 9:20.
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