5xmile w/90 seconds rest in 5:01 average. Not a predictor workout but is this a good base workout for someone looking to run 14:30 for 5k?
5xmile w/90 seconds rest in 5:01 average. Not a predictor workout but is this a good base workout for someone looking to run 14:30 for 5k?
No. 5 miles tempo at 5:10 pace should be possible or 4 x mile at 4:40 on 2 minutes rest. Your workout is in no man's land.
Eh, I wouldn't say 14:30 5k, but more so 15:00. Not a bad workout at all for base training though (: Keep grinding!
I'm kind of suprised you guys think that is too slow even for just a base workout. Would a 14:30 guy be doing those in 4:50? I feel like 5 flat is plenty fast for base phase.
Seems like on the faster end of cruise intervals. Yes. I assume 14:45 right now.
This is a great threshold pace! I'd follow it up with some quick 200s with long rests just to keep the wheels spinning
My guess is that this is closer to CV pace. Seems too fast for LT and too slow for 5k for someone shooting for a 14:30 but not there yet. Honestly that seems like a pretty tough workout with 90' rest during a base phase. I guess OK with adequate recovery but I would probably have replaced it with more volume at LT.
Yeah it's a good workout for someone looking to run 14:30. When I was in base training for the season where close to 14:30, I did: 4 mile tempo in 21:00 / 5 mile tempo in 27:00 / 6x1k in 3:13 w/ 90 rest. If that workout was a 7/10 effort or less, you're definitely on your way to rub 14:30.
Just ran 14:32 so I would say it was a good base workout!
based
Nice! Shows that everyone is different and workouts don’t indicate exact fitness.
Lol.
I didn't comment on the initial thread but would have said the difference between 14:30 & 15:00 would have been effort in that 5 x mile. 14:30 if that was done at true threshold (but then the question is why only 5 reps). 15:00 if that's more of an 8k workout/best effort for 5. If it was more of the latter maybe you just got over the last few months.
Either way, 14:32 is great! Definitely gives you a shot to get good at the longer stuff if you're ever thinking about an OTQ down the road.
Wow congrats! I would say at that time (3months ago) you were in about 15:00 shape. But obviously you were building and now it's April. Makes complete sense you were able to land a 14:30. Hopefully more to come this season still!
goes to show that threshold training is extremely effective. Smart training > super hard training
Did you do these mile repeats closer to your race (closer than 3 months before)? If so, curious how the pacing lined up with your race pace?
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