Say I averaged 2:58 for 6x1k, with lap jog recovery in 2 minutes. Avg HR 164 through the workout maxing at 191, for someone with an all out max of 202. Is this 5k pace? Or more like 3k-3200m pace?
the standard is mutliply your total volume by about .6 and that's roughly the distance you can hold that pace. obviously plenty of caveats, like rest times make a big difference.
but in general i'd say 8x1k w/2' rest would be a better indicator of 5k pace. it's not going to differ massively from 6x1k of course.
the standard is mutliply your total volume by about .6 and that's roughly the distance you can hold that pace. obviously plenty of caveats, like rest times make a big difference.
but in general i'd say 8x1k w/2' rest would be a better indicator of 5k pace. it's not going to differ massively from 6x1k of course.
No. Not for 5k. Even a 5x1k workout can be a good predictor of 5k race pace, due to race adrenaline. 6x1k should be even better.
6x1k is good enough to calculate off only 2" rest. of course 7x1k is better but 6x1k is 99% as good.
go for 14:50 but don't go out in a 2:4x and blow up
This is what I’d say.
8x1k off of 3 minutes rest seems to be the classic 5k pace workout, so I’d imagine if you bump 1/3 of the recovery off and have that recovery be less than fulfilling (I know 2 minutes at 8:00 pace is not helping me recover a ton) it’s gonna come out to near 5k pace.
Given that you did it as basically a continuous run, and were still 10 beats below HR Max, I would say you'd have an excellent chance of running sub-15 off that workout...
the standard is mutliply your total volume by about .6 and that's roughly the distance you can hold that pace. obviously plenty of caveats, like rest times make a big difference.
but in general i'd say 8x1k w/2' rest would be a better indicator of 5k pace. it's not going to differ massively from 6x1k of course.
Say I averaged 2:58 for 6x1k, with lap jog recovery in 2 minutes. Avg HR 164 through the workout maxing at 191, for someone with an all out max of 202. Is this 5k pace? Or more like 3k-3200m pace?
Say I averaged 2:58 for 6x1k, with lap jog recovery in 2 minutes. Avg HR 164 through the workout maxing at 191, for someone with an all out max of 202. Is this 5k pace? Or more like 3k-3200m pace?
i'm curious what your prs are
I’m a middle distance runner, 50.5, 1:53, 8:51 3k indoors. Looking to build endurance and be a contributor for my XC team this fall.
Would rather see 60-90s but that should be pretty dang close to your 5k pace.
The real issue I think is that most 15:00 5K people running 6x1K 12 weeks before the season are not doing it all out, but are running it at something like 10K pace with shorter rest. So there's a decent chance that you are in 15:00 shape -- and a very good chance that you ran the workout harder than you were supposed to.
Say I averaged 2:58 for 6x1k, with lap jog recovery in 2 minutes. Avg HR 164 through the workout maxing at 191, for someone with an all out max of 202. Is this 5k pace? Or more like 3k-3200m pace?
Yes, this seems reasonable enough. I've done 5x1k/90" before at what is/what would be 5000m pace. It didn't feel too hard until somewhere the end of the third rep, which is pretty similar to where you'd expect to start feeling bad in a track 5k.
I feel like 2 minutes jogging rest is kind of a long rest. One minute standing rest is better. You could rip some fast 1k's off of a 2 minute rest. But then again I was always more of an endurance person so I could recover quite quickly. Someone who relies more on speed may not recover very quickly from 2 minutes and can still be a decent indicator.
I have tracked workouts for years and the K workout like this is a very good indicator of current fitness. I would average them out and you wil be within 20-30 seonds of that time.
Its a way better indicator then the 3x1600 workout
Would rather see 60-90s but that should be pretty dang close to your 5k pace.
The real issue I think is that most 15:00 5K people running 6x1K 12 weeks before the season are not doing it all out, but are running it at something like 10K pace with shorter rest. So there's a decent chance that you are in 15:00 shape -- and a very good chance that you ran the workout harder than you were supposed to.
Totally missed that -- 12 weeks out from a 5k it would be common to do something like 6 x 1k off of 2:00-3:00, repeating twice during the cycle on something like 90s (halfway through the build) & 60s rest (1.5-2.5 weeks out).
But I agree, now is the time to try to get stronger. Tons of speed but that 3k is light years away from your 400/800. As much as it's gonna suck, forget about 5k pace. Do 10k-half marathon stuff. 8 x 1k off of 1:00 rest. Build to 12 x 1k. Slightly slower (threshold type) workouts with good volume will get you ready for cross.
the standard is mutliply your total volume by about .6 and that's roughly the distance you can hold that pace. obviously plenty of caveats, like rest times make a big difference.
but in general i'd say 8x1k w/2' rest would be a better indicator of 5k pace. it's not going to differ massively from 6x1k of course.
y'all hating on me with this, but then we find out i was spot on. queue "i'm not surprised mfers". am kinda surprised more of you haven't seen this pattern.
6 x 1k @ 2:58 w/2' rest and my estimate is that's what he could run for about 3600 meters.
his 3k pr? 2:57 pace
probably around 15:20-15:40 shape rn/recently
with a solid summer, sub-15 feels like a lock given the OPs aerobic capacity is not very developed yet
I feel like 2 minutes jogging rest is kind of a long rest. One minute standing rest is better. You could rip some fast 1k's off of a 2 minute rest. But then again I was always more of an endurance person so I could recover quite quickly. Someone who relies more on speed may not recover very quickly from 2 minutes and can still be a decent indicator.
It's actually the opposite of what you're saying. Those with a huge anaerobic capacity, like the OP, recover a huge portion of that anaerobic capacity during a 2' rest period between intervals.
Aerobic-dominant athlete can do less reps with more rest and get an accurate gauge of 5k fitness.
Anaerobic-dominant athlete will need to do more reps and less rest to get an accurate gauge of 5k fitness.
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