Running a 5000m in two weeks. Need to get in a solid session this week to see where I’m at fitness wise. Running 65 mpw (5th week in a row) doing a fartlek this Tuesday so I want to hop on the track Thursday or Friday. Drop down below!
Running a 5000m in two weeks. Need to get in a solid session this week to see where I’m at fitness wise. Running 65 mpw (5th week in a row) doing a fartlek this Tuesday so I want to hop on the track Thursday or Friday. Drop down below!
5-6x1k at race pace with 1-2 minutes rest
Dairyland wrote:
5-6x1k at race pace with 1-2 minutes rest
Active recovery or standing rest?
3 x 1200m @ goal 5k pace off 3:00 rest
after the 3rd 1200m take another 3:00
4 x 400m @ current mile pace down (maybe rip the last one) off 1:30 rest
This workout is more beneficial than just doing 5xK:
1) in your race you want to be able to “kick” off of your goal pace, 5xK doesn’t allow you to practice that
2) 5xK at goal pace may give you false confidence in your ability to hold that pace in the race, the 4x400m at the end of this workout is a good indicator of how fit you are and if your legs will hold up in the race, if you can’t hold ~mile pace for all four 400’s, you might not be as strong as you think, but if you can, you should be able to hold the pace you run the 1200’s in for your 5k
I’d give yourself 6-7 days between this workout and your race
Dairyland wrote:
5-6x1k at race pace with 1-2 minutes rest
Also, that’s certainly not enough rest for a workout like that. You would essentially be giving a full on race effort with only 1:00 rest between reps, not advisable.
7x800 at 5k pace with 30 seconds rest in between.
this workout is extremely hard probably about as hard if not harder than an actual 5k race. if you can pull this off you can almost guarantee you are in the fitness to run a 5k at the pace you ran the 800s. I did this workout 2 years ago at 14:30 pace and when I stepped on a track 3 weeks later I ran 14:20
307 guy wrote:
7x800 at 5k pace with 30 seconds rest in between.
this workout is extremely hard probably about as hard if not harder than an actual 5k race. if you can pull this off you can almost guarantee you are in the fitness to run a 5k at the pace you ran the 800s. I did this workout 2 years ago at 14:30 pace and when I stepped on a track 3 weeks later I ran 14:20
Horrible idea
You are getting some really questionable feedback here.
4x1600 w/ 3’ standing rest always pretty much nails my 5k pace. Good workout 10 days out from a target race.
donniebiy wrote:
307 guy wrote:
7x800 at 5k pace with 30 seconds rest in between.
this workout is extremely hard probably about as hard if not harder than an actual 5k race. if you can pull this off you can almost guarantee you are in the fitness to run a 5k at the pace you ran the 800s. I did this workout 2 years ago at 14:30 pace and when I stepped on a track 3 weeks later I ran 14:20
Horrible idea
and why is that?
donniebiy wrote:
Dairyland wrote:
5-6x1k at race pace with 1-2 minutes rest
Also, that’s certainly not enough rest for a workout like that. You would essentially be giving a full on race effort with only 1:00 rest between reps, not advisable.
That’s the point.
307 guy wrote:
donniebiy wrote:
Horrible idea
and why is that?
You might as well just race a 5k... 4x400 at mile pace off 30s rest, 6x800 at 5k pace off 30s rest, 10xK at 10k pace off 30s rest....these are all the same as just racing the distance...not much of a “workout” just a “race effort”
Again, go with my suggestion, ignore these dum dums
3x1200 @ goal 5k pace (3:00 rest)
4x400 @ mile pace (1:30 rest)
if you can hold pace on the 4’s, you know you’re good to go.
BOOM END OF THREAD.
donniebiy wrote:
307 guy wrote:
and why is that?
You might as well just race a 5k... 4x400 at mile pace off 30s rest, 6x800 at 5k pace off 30s rest, 10xK at 10k pace off 30s rest....these are all the same as just racing the distance...not much of a “workout” just a “race effort”
that's the point it is a race effort but the benefit to doing this is so you can blow up without any consequences. the short rest doesn't give you any actual recovery but it allows a mental reset in between each rep to gauge how you are feeling and know this is how you will feel this far into a race. its as tough physically but mentally it allows you to get through with the "one rep at a time" mantra. the point is its supposed to be a predictor its supposed to be hard just like a 5k is supposed to be hard.
307 guy wrote:
that's the point it is a race effort but the benefit to doing this is so you can blow up without any consequences. the short rest doesn't give you any actual recovery but it allows a mental reset in between each rep to gauge how you are feeling and know this is how you will feel this far into a race. its as tough physically but mentally it allows you to get through with the "one rep at a time" mantra. the point is its supposed to be a predictor its supposed to be hard just like a 5k is supposed to be hard.
Dude, you can’t be serious.
Do you think that a week or two out from running sub-13:00 the Bowerman guys would do anything like run 6x800 in 2:05 with only 30s rest? NOOO
Why? Because it is TREMENDOUSLY hard to give a sub 13:00 effort. You CANNOT give that can’t of effort twice in a 10-14 day period.
Workouts SHOULD NOT be race efforts...especially when we’re talking about being inside 14 days from your race.
307 guy wrote:
7x800 at 5k pace with 30 seconds rest in between.
this workout is extremely hard probably about as hard if not harder than an actual 5k race. if you can pull this off you can almost guarantee you are in the fitness to run a 5k at the pace you ran the 800s. I did this workout 2 years ago at 14:30 pace and when I stepped on a track 3 weeks later I ran 14:20
If this worked for you congrats. But:
1) the OP is looking for a to do workout less than 14 days out from the race, you did yours 3 weeks out
2) you workout you ACTUALLY did was 7x800 @ 5k pace + 10s off 30s rest
donniebiy wrote:
Dairyland wrote:
5-6x1k at race pace with 1-2 minutes rest
Also, that’s certainly not enough rest for a workout like that. You would essentially be giving a full on race effort with only 1:00 rest between reps, not advisable.
That’s the idea ... too much rest is a workout to develop fitness; little rest develops a sense of what is possible.
3600m - 9 laps on track
this should be your 5k race time.
I'm w/ HHW, more or less. Last time around for me, 3 by mile on 400m jog ended up being dead on.
highhoppingworm wrote:
You are getting some really questionable feedback here.
4x1600 w/ 3’ standing rest always pretty much nails my 5k pace. Good workout 10 days out from a target race.
I question. What is the purpose of standing rest as opposed to walk/jog/easy running?
I probably shouldn’t have been quite so descriptive. I actually usually walk the homestretch once or twice and jog lightly to keep spry. This is more just my way of saying... not a specific jog distance e.g. 200 jog. Do whatever you have to in order to get back to the starting line as recovered as possible.