Sounds like you’re a workout warrior. Some will disagree with me, but when I look at those workout splits I wonder: “what is the purpose of this workout?”
3:12 and 2:51 arent just different times, they’re working different systems. Its somewhat haphazard training, and implies you are hammering the last rep (or two) of your workout. You’re likely leaving some of your best efforts in training, when you should be saving those hard efforts for race day.
If you had went “3:06, 3:04, 3:04, 3:00, 3:00”, then you’d probably derive more benefit out of the workout, without going to the well.
All that said, I can run 15:40 right now and I don’t think I could do that workout, not the 2:51 at the end at least.
Sounds like you’re a workout warrior. Some will disagree with me, but when I look at those workout splits I wonder: “what is the purpose of this workout?”
3:12 and 2:51 arent just different times, they’re working different systems. Its somewhat haphazard training, and implies you are hammering the last rep (or two) of your workout. You’re likely leaving some of your best efforts in training, when you should be saving those hard efforts for race day.
If you had went “3:06, 3:04, 3:04, 3:00, 3:00”, then you’d probably derive more benefit out of the workout, without going to the well.
All that said, I can run 15:40 right now and I don’t think I could do that workout, not the 2:51 at the end at least.
Perfect response. OP listen to this. You can negative split workouts but not to a 21 second-per-kilometer extreme in a medium volume 1k repeat workouts such as this. To get best stimulus you need to hammer them all out around whatever pace/target system you're trying to hit, maybe with the last few a notch faster.
Recently ran 16:08 for 5000m but feel I’m in a lot better shape. Did a session after it 5x1k with 90 sec recovery
reps were 3:12,3:06,3:00,2:58 and 2:51. What time do yous think I could run or is 16:08 about right ?
You have way too much speed to be a 16:08 guy if you can close the last 3 in 3-flat >>> 2:51. Most, if not all 16:08 runners, wouldn't be able to do 3 x 1k with a lot more rest in what you hit for the last 3. 2:51 might even be an all-out time trial effort or faster for most.
What are your other workouts like in terms of tempo/threshold stuff? How about mileage? Is strength the limiting factor? Would almost rather see you do 6 x 1k all in 3:00-3:05 or so than this kind of a progression. I think you can run 15:20-30ish. Open your next 5k in an even 3:05 & go to work from there.
Recently ran 16:08 for 5000m but feel I’m in a lot better shape. Did a session after it 5x1k with 90 sec recovery
reps were 3:12,3:06,3:00,2:58 and 2:51. What time do yous think I could run or is 16:08 about right ?
You have way too much speed to be a 16:08 guy if you can close the last 3 in 3-flat >>> 2:51. Most, if not all 16:08 runners, wouldn't be able to do 3 x 1k with a lot more rest in what you hit for the last 3. 2:51 might even be an all-out time trial effort or faster for most.
What are your other workouts like in terms of tempo/threshold stuff? How about mileage? Is strength the limiting factor? Would almost rather see you do 6 x 1k all in 3:00-3:05 or so than this kind of a progression. I think you can run 15:20-30ish. Open your next 5k in an even 3:05 & go to work from there.
Speed is definitely a strength. I’m 19 and this is my 2nd track season. I run 50-60k a week. most recent speed workout was 10x400 with 2:30 rest.
62,62,65,61,63,62,62,62,60,58.
Doing an 800m race next Friday so hoping for a decent time. Will only be 2nd 800m ever. Ran 1:58 in the other, with a 1st lap of 60 and 2nd off 58
Sounds like you’re a workout warrior. Some will disagree with me, but when I look at those workout splits I wonder: “what is the purpose of this workout?”
3:12 and 2:51 arent just different times, they’re working different systems. Its somewhat haphazard training, and implies you are hammering the last rep (or two) of your workout. You’re likely leaving some of your best efforts in training, when you should be saving those hard efforts for race day.
If you had went “3:06, 3:04, 3:04, 3:00, 3:00”, then you’d probably derive more benefit out of the workout, without going to the well.
All that said, I can run 15:40 right now and I don’t think I could do that workout, not the 2:51 at the end at least.
Perfect response. OP listen to this. You can negative split workouts but not to a 21 second-per-kilometer extreme in a medium volume 1k repeat workouts such as this. To get best stimulus you need to hammer them all out around whatever pace/target system you're trying to hit, maybe with the last few a notch faster.
Thank you for the advice guys will try to do workouts more consistently from now on. I usually work my way into them since I do them all solo and each rep gets quicker.