5000m workout predictor workouts

2 weeks is getting kinda close depending on when you would workout. I might opt for something like 6-7 x 800 this week instead of 6 x 1k. Do that Tuesday and then come back on Friday or Saturday with 6-8 x 400 @ 5k + 800 @ 5k. Something light/sharp next week like 5-8 x 300m. Some strides the day before the race.

3-4 x 1600 or 5-6 x 1k is going to give you a solid prediction. I just like these sessions 2.5-4.5 weeks out range.

I don't think it's necessary to match the entire distance at your race pace because you're likely pressing too much. Instead you might try running as close to race pace while still feeling controlled for 2/3 of the distance.

A 3200m on the track did it for me ~1.5-2 weeks before the race. I did it just a tad slower than race pace. It has to be controlled and you finish strong. Maybe about 18-20 seconds slower at 2 miles than your ideal 5k pace...so 10 secs per mile slower than race pace.

The key is you want to feel good and know that you're within striking distance of race pace. Confidence booster.

highhoppingworm wrote:

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.

thanks, I am just especially interested in what differences standing, jogging or easy running would serve for the workout. I know that per science, running is best for clearing out and using the lactate produced so it should be the best to run the intervalls the most "easy". But then Wizard JS noted that the kind of rest activity could tweak the workout. I always jog and eventually try to run when having longer than 1min rest. I feel the best for the next interval then.

Anecdotally a minute or so of walking 90 seconds of very light jogging and 30 seconds of leg shaking and prep is usually how I expend my 3’ break in a workout like 4x1600.

Jogging is required more aerobic base on late stage of preparation and workout will be more tough.

If you not jogging, but walking/standing on late stage of preparation, you will progress from workout to workout, but from race to race not...

A lot of theory is here:

Early stages: stand/walk same rest duration, pace progress from week to week, current fitness pace

Later stages: jog by reducing rest duration from week to week, goal pace remains unchanged.

Generally speaking:

Walk/stand rest - more easy workout and if you work for speed purpose; rest longer; pace is progressing

Jog- more tough workout and if you work for speed endurance; rest shorter; duration at goal pace is progressing.

"Google+Canova+good Coaches".

NERunner0053 wrote:

2 weeks is getting kinda close depending on when you would workout. I might opt for something like 6-7 x 800 this week instead of 6 x 1k. Do that Tuesday and then come back on Friday or Saturday with 6-8 x 400 @ 5k + 800 @ 5k. Something light/sharp next week like 5-8 x 300m. Some strides the day before the race.

3-4 x 1600 or 5-6 x 1k is going to give you a solid prediction. I just like these sessions 2.5-4.5 weeks out range.

Well, tomorrow I’m most likely going to do a grass fartlek maybe @5k pace or a bit slower.

Reps are 2:30 min, 2 min moderate, 1 min, 2 min moderate, 30 sec, 2 min moderate for 2-3 sets.

I’ll see how I feel then I’ll step on the track either Thursday or Friday. The 5000m is on the 13th. Ideally I’m getting ready to run a fast mile at the end of the month & a 1500m in April.

Most of my workouts consist of a moderate jog in between or short standing recovery. Shorter repetitions like 200-400m often involve a 200m float that’s anywhere from 6:30-6:00 pace. I’ve been doing this for a few years and it really helps. A 1 minute standing recovery often replicates this effort and intensity level.

I side with 307 guy here. It's true, that we cannot predict race performance when taking static 1-3 minute rests. Doesn't matter how fast the reps are.

Another option, less likely to burn you out: 10 x 400 goal pace + 100 float. That's a hard 5k run, but if you run the right pace only the last few are really hard. Don't do a session like that too often, certainly 10-14 days out would serve nicely as a peaking session.

Float will be determined by your fitness. If you start to hard your 30 second float may turn into 50, or 60. If that's the case you aren't ready to run that pace.

There are no breaks in a race. Occasionally, your training must mimic that. Especially as you approach your goal race.

race a 5k. serious answer, you dont want to leave your racing in a workout. just do your usual training then run your race.

There are no breaks in a race. Occasionally, your training must mimic that. Especially as you approach your goal race.[/quote]

Well.....workout interval reps and a race have one thing in common, the race pace.What separates them is that the interval reps needs a recovery and the race not.

3x1 mile or 3x1600 with no recovery.

Well.....let me say this; interval training the very best individual way has nothing to do with "toughness" .What many runners (and even coaches ;) ) don`t realize is that the recovery period between the reps is more important than the repetition itself.It`s during the recovery phase as the real training effect takes place and improves.Scientific studies have shown that walking / jogging recovery is of equal good quality, standing recovery not.

Scientific studies have also shown that your athletes get slower from one year to the next. ;)

"If you can perform five 1000-meter repeats at your goal 5K pace in the last one to two weeks before your race, you will achieve your goal time. Period. It’s a simple workout but oh-so-hard to accomplish. "

https://www.mcmillanrunning.com/best-5k-workout/

Keep in mind that if that 5x1000k workout is conducted on the track and used as a predictor, the roads can be 20-30secs slower over a 5k.

Two weeks out, don’t hammer a hard workout of 6-8 x 800 or 6 x 1km with short rest. Do a 3km run that’s hard but not quite all out. At least 10 days before, you can do a straight up 3000m time trial or something like 3000m (1km fast, 1km float, 1km fast). Fast parts can be faster than 5k race pace and the float can be around goal 5k pace or slightly slower. I like it because it’s a solid effort, manageable, and closing the last 1km fast should give you some confidence going into the race

7x800 is a McMillan workout

https://www.mcmillanrunning.com/the-5k-simulation-workout/

What you learned is simplistic to wrong.

1. ) You are going to be using up lactate as a fuel whatever you do in recovery.

2) More or less there will be a reached something close to steady levels -- though true steady state is a classic misnomer / outdated terminology.

3) The motor unit rotation/substitution is far more complex.

4) At these longer volumes, waiting rest (which is actually not a standing wait, or short walk rest is more useful as a stimulus.

And for most w/ 400 capability between 50 -56, piling up work, shifting the stress to legs vs lungs gives superior benefit. Typically the RPE will settle in around 13-15 ( though this of course is also not in anyway a true steady state for numerous physiological reasons.

Better to focus on the big picture than getting lost in the weeds.

That's perfect. Didn't know if you were all in on some of the bigger sessions that had been suggested. Hay is in the barn.

the 7 x800m with 30 sec will work

its the same like 3x1600m with 90 sec rest.

BUT this is really tough schitt.

better would be 3600m on track at 5k pace.

it works also but you dont need one month to recover from it