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
Indicator workouts for sub 16?
Training Advice/Discussion
5k/10k
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6 x 1000 @ 3:10-3:12 with 2 minutes jogging recovery in the middle of a normal training week means you‘re ready.
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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.
