Recently did a workout with my team where I negative split a 12x400m workout with 90sec rest from 67sec down to the last 5 being 64sec.
Roughly what time do you think this points to for a 3000m or 5000m?
Recently did a workout with my team where I negative split a 12x400m workout with 90sec rest from 67sec down to the last 5 being 64sec.
Roughly what time do you think this points to for a 3000m or 5000m?
Warndel wrote:
Recently did a workout with my team where I negative split a 12x400m workout with 90sec rest from 67sec down to the last 5 being 64sec.
Roughly what time do you think this points to for a 3000m or 5000m?
8:10-8:20/3000, 14:05-14:20/5000, 29:10-29:40/10,000.
Good luck, and please keep us posted.
Ghost1 wrote:
Warndel wrote:
Recently did a workout with my team where I negative split a 12x400m workout with 90sec rest from 67sec down to the last 5 being 64sec.
Roughly what time do you think this points to for a 3000m or 5000m?
8:10-8:20/3000, 14:05-14:20/5000, 29:10-29:40/10,000.
Good luck, and please keep us posted.
This prediction is WAY too fast IMO. Especially on 90s rest. I would guess closer to 8:35-40 and 14:45-50 personally.
I would guess around 8:35/40 and 14:50-15:00. But it depends, can you run 5 x 1000 at 2:49/50 with 3 minutes rest? Because that workout doesn't show all equation. If you would say the mileage, PR’s, etc we could give you a more accurate response
TS2001 wrote:
I would guess around 8:35/40 and 14:50-15:00. But it depends, can you run 5 x 1000 at 2:49/50 with 3 minutes rest? Because that workout doesn't show all equation. If you would say the mileage, PR’s, etc we could give you a more accurate response
Agreed. Think that 12 x 400 workout is great but it's not 5k specific. It shows you have decent speed but, with that kind of rest, you might have averaged mile pace versus 3k pace.
What can you do for 5 x 1k? What about 3 x 1k with full rest? Those two predict the races you seem to be targeting assuming you run decent mileage.
I did 16x400 from 70-64 w/ 1 min recovery 3 or 4 years ago and that season I ran 4:18, 8:30 and 14:50
My splits:
70, 70, 70, 68, 67, 69, 64, 67, 66, 68, 64, 66, 65, 64, 66, 64
So depending on how hard that workout was probably around similar
Midwest Miler wrote:
I did 16x400 from 70-64 w/ 1 min recovery 3 or 4 years ago and that season I ran 4:18, 8:30 and 14:50
My splits:
70, 70, 70, 68, 67, 69, 64, 67, 66, 68, 64, 66, 65, 64, 66, 64
So depending on how hard that workout was probably around similar
This sounds more like it, my friend who ran 14:38 did a similar workout but kept it at 4:40 pace but with 30 second rest.
Well clearly you started at 5k pace and cut down to 3k pace so I'm gonna guess 14:00 and 8:00. Go get 'em tiger!
8:45/15:00
Exactly. Just showing a bit of what I did, 2 years ago or more I was doing 12 x 400 65/66 with 1 minute rest, 15 x 400 68 with 1 minute rest, 5 x 1000 2:50 with 3 minutes rest, 3 x 2000 average 5:58 with 3 minute rest, 10 x 300 45 1:15 rest and with those workouts I ran 4:03, 8:37 and 15:05. But I was a low mileage guy (still am) and probably with more mileage I could have done a bit better back then in the 3 and the 5. I hope to have helped you a bit, but of course if you have a coach he could tell better than us your shape or a true race can tell you as well!
I would say doing 12x400 with sub 60 rest is a good predictor for 3k pace, so my guess is that you could run between 8:25 and 8:35 for the 3k. That's probably worth 14:30ish in the 5k, but could vary depending if you're more of a 5000 or 1500 guy, so 14:25 to 14:45 for the 5000m depending on your strength (speed vs endurance)
Ghost1 wrote:
Warndel wrote:
Recently did a workout with my team where I negative split a 12x400m workout with 90sec rest from 67sec down to the last 5 being 64sec.
Roughly what time do you think this points to for a 3000m or 5000m?
8:10-8:20/3000, 14:05-14:20/5000, 29:10-29:40/10,000.
Good luck, and please keep us posted.
Definitely not aha. If you want to run 65-66 (8:15ish) laps for 3k you should be running to 65->62 on that 12x400 workout.
I could have run this workout as a 9:00 and 16:00 guy pretty easily, all of these predictions are way too fast.
90s rest is a ton for 400 meter reps, the range you could run is pretty huge. If this was a killer session then I'd say closer to 8:30 and 14:40s.
Considering a 5k is 12.5 400s and 14:35 is 70s, getting near that time would be pretty impressive. good luck.
That also seems more like a 3k/mile workout.