Mile repeats with 30 seconds rest

1730ish for 5k maybe

Wild guess 17 flat? Were you tapered? If not, maybe you could do 16:30?

truthsayer... wrote:

1730ish for 5k maybe

Hmm.. interesting I’ve run 16:50 before and couldn’t do this at all before now would have been happy to run under 5:50 for 1

sanka wrote:

Wild guess 17 flat? Were you tapered? If not, maybe you could do 16:30?

Not tapered at all. I’ve done some solid workouts recently including a 12x400 w/ 60s rest In 71-73

friztek wrote:

My coach had me do these the other day and they were HARD! Felt like it would have been better to just run a straight tempo. I ran 5:39-5:38-5:42-5:47-5:38. It was very mentally challenging. How fit am I right now say if I raced a 5k?

Sounds like you ran them too fast. The short 30 second rest would imply that it is just a way to get a little longer tempo run. So maybe your 3-4 mile tempo pace is 5:50ish. I'd say your 5k pace is 5:25-5:30.

1630

truthsayer... wrote:

1730ish for 5k maybe

5x 1600 @5k pacewith 30 seconds rest is a bit ambitious

* stipe wrote:

friztek wrote:

My coach had me do these the other day and they were HARD! Felt like it would have been better to just run a straight tempo. I ran 5:39-5:38-5:42-5:47-5:38. It was very mentally challenging. How fit am I right now say if I raced a 5k?

Sounds like you ran them too fast. The short 30 second rest would imply that it is just a way to get a little longer tempo run. So maybe your 3-4 mile tempo pace is 5:50ish. I'd say your 5k pace is 5:25-5:30.

I ran a 4 mile tempo a couple weeks ago in 5:40 average however it wasn’t 20 mph winds like this mile repeat workout

That’s a big factor I forgot to mention is that it was very windy on this day the home straightaway was gusting well over 20mph we had a wind advisory in town lol but was warm weather for this time of the year

sub 16:40, and probably faster

OP probably did run this workout too hard, yes, but I would LOVE to know which 17:00 guys are pulling off this workout on just 30 seconds rest.

I would be surprised if you could break 19 minutes TBH

snowdays wrote:

sub 16:40, and probably faster

OP probably did run this workout too hard, yes, but I would LOVE to know which 17:00 guys are pulling off this workout on just 30 seconds rest.

As an older guy, running 5:40’s not too hard.

Running 5:20 and faster, harder.

Right now I’m a 16:45ish guy and that workout wouldn’t be too hard. But those paces are in my wheelhouse.

I’m sure the wind was a factor for the OP. Track workouts in the wind suck.

17-17:30

snowdays wrote:

sub 16:40, and probably faster

OP probably did run this workout too hard, yes, but I would LOVE to know which 17:00 guys are pulling off this workout on just 30 seconds rest.

Well first of all I’m a girl. Second, as someone else said the point of this workout was to get a lil more tempo work in as I did a 4 mile tempo around 5:38 avg and it was hard! To get 5 miles in at the same pace was a solid improvement and the wind factor was big as the 4 mile tempo day there was 0 wind. My PBs from last year are 17:02 5k and 9:56 3k. This year my goal is sub 16:20 by may/June

friztek wrote:

My PBs from last year are 17:02 5k and 9:56 3k. This year my goal is sub 16:20 by may/June

That seems quite reasonable.

My PR is 14:30 and I did a 4 mile tempo at 5:30 pace today.

I ran 17:30 when I was 53, and I couldn't have got near that session at that point.

If the runner has decent speed, I would say 17:00 or below.

Cavorty wrote:

I ran 17:30 when I was 53, and I couldn't have got near that session at that point.

If the runner has decent speed, I would say 17:00 or below.

About 3 weeks ago I ran a mile TT In 4:58, oddly another very windy day lol

4:58 is consistent with a 5k around 17:00 (maybe +/- 5-10 seconds). So if both efforts were in windy conditions, then sounds like you could go under 17 on a calm day.

friztek wrote:

About 3 weeks ago I ran a mile TT In 4:58, oddly another very windy day lol