That's not fartlek .
That's not fartlek .
If you back out the calculation from Jack Daniels' site, at 5:12 interval paces you can run 4:43 for 1600m.
1600 <4:36
800 < 2:05
3200m <9:50
V02max workout is simplistic and outdated terminology.
I suggest adding in 5:40 miles rather than anything much more intense just yet.
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Not much reason to run 8:30 pace, ever, unless maybe your legs are thrashed
And basically your legs should seldom be thrashed.
am I still banned? wrote:
Why the eff do people on letsrun post some random workout with no context and expect to get a meaningful estimate of their race fitness?
This particular workout seems especially dumb to use as a predictor. You basically did 8x600 at 5k pace with equal rest, and admitted you didn't push yourself fully. That's not even a true vo2 max workout.
The point of doing workouts is not to guage your fitness. The point is to improve your fitness. Runners who overachieve on race day usually underachieve in practice.
Kicks and giggles
For more kicks and giggles:
6x3 off 2 on with on at 4:55-5:00 on road with rolling hills.
Predictions
Bro just get in a race. That's a 5k predictor assuming distance/pace was correct. 5:05ish pace for 5k. 15:50ish. Basically in line with the sub-4:40/sub-10 goals. You're doing workouts with the same fitness. Predictions don't change much week to week.
Parker Valby post 5k interview... Worst of all time? Are Parker Valby interviews always cringe?
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