2 weeks ago: 6 x 800 with 3'30" jog - averaged 2:45 (5:30/mile)
1 week ago: 3 x 1600 with 3'30" jog - averaged 5:39/mile
I ran a 400 (56.91) and 800 (2:17) three weeks ago before beginning intervals ( but I had been keeping up with strides). Any thoughts on what I could expect for a July 4th 5k? Or how about a 1 mile race one month from now?
35mpw average.
Am I taking too much rest in the workouts? The 3:30 jog is about 400-600m distance.
probably 18:58 for 5k. Mile, 5 flat? u think u better than either one of those?
You slow down 2 seconds a lap when going from the 800 intervals to mile repeats. You should be able to hold the same. This workout are more similar than different. So when you slow down in for the mile repeats it shows lack of endurance. That's why I have you in the upper 18s for 5k whereas I would expect youre sub5, especially considering your recent 800 allegedly off no speed work. Surely youre not in highschool if youre doing summer workouts
Predictions don't matter. Just run the races balls out and get your times, Man.
Patty Star wrote:
probably 18:58 for 5k. Mile, 5 flat? u think u better than either one of those?
You slow down 2 seconds a lap when going from the 800 intervals to mile repeats. You should be able to hold the same. This workout are more similar than different. So when you slow down in for the mile repeats it shows lack of endurance. That's why I have you in the upper 18s for 5k whereas I would expect youre sub5, especially considering your recent 800 allegedly off no speed work. Surely youre not in highschool if youre doing summer workouts
If someone can run 5 flat and only 18:58, that person would have atrocious endurance or the 5k would have to be all uphill. Rest times should probably be shorter, but I'd be surprised if this person couldn't break 18.
My daughter ran 5 flat in track and her XC PR is 20:20.
The rest seems like a lot so I'm not sure if these workouts tell you much but I would guess somewhere in the 17:30 neighborhood.
Daddy overdo wrote:
My daughter ran 5 flat in track and her XC PR is 20:20.
I stand by my comment. If your daughter's 5k pace is 1:34 slower than her mile pace, then she probably does virtually no aerobic work or just doesn't know how to run a longer race. That's no big deal, she's a kid and can develop it, but 5k pace should be 20-30s slower than mile pace in the developed runner, and anything more than a minute difference shows an enormous lack of endurance.
prosper in the way wrote:
Daddy overdo wrote:
My daughter ran 5 flat in track and her XC PR is 20:20.
I stand by my comment. If your daughter's 5k pace is 1:34 slower than her mile pace, then she probably does virtually no aerobic work or just doesn't know how to run a longer race. That's no big deal, she's a kid and can develop it, but 5k pace should be 20-30s slower than mile pace in the developed runner, and anything more than a minute difference shows an enormous lack of endurance.
Truth.
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