5000m workout predictor workouts

sounder wrote:

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

What makes you say these are equivalent? Just curious? I usually assume a linear correlation so 800 to 1600 would be 2x. Perhaps I think about it wrong.

Either way... 3x1600 w/ 90s rest or 7x800 w/ 30s rest @ 5k pace would completely wreck me. That would be pretty close to an all out effort in a normal mileage week. You guys are superhuman!

To answer your question, you are thinking about it incorrectly. Try to run 12x400 at 5k pace and then the next week try to run 3x1600 at 5k race pace. Try to run 2x2400. Shorter reps are easier so you will be able to do more at the same pace.

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 why it's a race simulation effort. I'm a 5k/10k guy doing 80-90mpw and my workout this Friday is 6-8x1000 at 5k goal pace (2:48-52) with 60-90 seconds rest. It's a race predictor workout, and it gets the legs used to hitting a fast sustained pace a couple weeks out from your race/time trial.

My favorite one is 16x400 at 5k goal pace with either 30 seconds of active recovery between reps, or 100m jogging rest between reps.

Last time I did it I averaged about 68.6 per rep, which indicates 14:16-18 shape

2 weeks out... from a peak race or early season race?

Run 3K at goal 5K pace. Even paced run. It should be challenging, but def not devastating. Bingo!

I find doing 5k in Hoka Bondi ~15/20 secs a mile slower than predicted race pace to be the best estimate.

5K wrote:

2 weeks out... from a peak race or early season race?

Run 3K at goal 5K pace. Even paced run. It should be challenging, but def not devastating. Bingo!

Not gonna lie it’s my first 5000m on the track. I ran a 3k a few weeks ago and I didn’t do so hot. Got carried away and split 5:05 then I pretty much jogged the second year because I couldn’t hold on.

This week I did the fartlek I mentioned earlier and the pace was quick. I did a 5k today slightly faster then tempo pace and did 2x400m & 5x200m afterwards. 5k was @ 5:30 pace pretty even paced & the reps after ranged from 4:45-4:25. The 5k felt smooth and relaxed didn’t work hard. Ran a 4:25 1500m rust buster last week as well my PB is 4:18.

2miles at Threshold Plus a few ticks then a mile all out So if threshold is 6 then 6:05 6:05 then hit the gas all the way. Last mile is 5k pace.

^ wrote:

donniebiy wrote:

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.

You find out what’s possible by racing. If you are going to put in an effort that mentally and physically exhausts you as bad as a race and you don’t even get a result, there is no point. Just go for a. TT at that point and if you blow up you’ll realize you should go slower. Or do something that actually will help your fitness and provide a test.

You have good results. I would love to join the race. I also use fartlek as a workout. I'm bored of running in the gym on a treadmill. I'm not particularly tolerant in general to the hall. I prefer to run outdoors. I usually train with friends. We sometimes arrange friendly races.
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