6x1k off of 2 minutes jogging rest: Is this potential 5k pace?

what are your prs for 4/8/15/5k?

My answer is yes, but with the caveat of; it depends what kind of runner you are. A more fast twitch runner, who’s doing lower mileage, will probably benefit enough from the 2 mins rest to run faster than 5k pace.

However, based on my own anecdotal experience, I often do 5 x 1k w/2’ jog recovery, and my times for the reps are usually 1-2 secs per km faster than race pace. There are occasions when the reps are slower than what I end up racing though.

Anyway, you’re in the ball park.

wanted to get as close as I could to the best 5k predictor, 5x1k with no rest

I have run this workout many times and, as a pure 800m runner, I am able to run this workout close to 2-mile pace and quite a bit faster than 5K pace. For my long-distance teammates it is usually a good predictor of 5K pace, though.

Standing rest is never better for a 5k workout. It completely detracts from the purpose of the training session, as after standing for your recovery, it takes longer to get back to working the right energy system (vo2), and therefore, you end up spending less time at vo2 max.

2 minutes of jogging is the perfect amount of recovery to maintain good form and work in the correct zone. If you recovery super quickly in between reps, then just jog a little faster to keep your heart rate up.

I agree with this. I’ll guess right around 15, +/- 5 to 10 seconds, depending on conditions and the field.

3x1600 or greater sounds like a good workout for 10k and up to build strength.

I've also read 20x400 is a good 5k workout but I am probably wrong.

i’m not even remotely this fast but i’m getting ready for my firs 5k road race in a month.

this block has been going well and i’ve been doing variations on this wo.

7x1K, 2:00 active recovery

today i cut it back to 6x1K, 1:00 active recovery in 200M.

3:16/3:17/3:19/3:17/3:14/3:17

this wasn’t all out and felt controlled…i’m aiming for 16:40, is this a realistic goal?

yeah, i'd say so.

Problem is that a single workout is no indicator at all.

With your PRs it's be very interesting how your typical week looks like. 8:51 for sure is weaker than 1:53 when you are older than 16 or so.

From the 6 x 1k alone I'd advise you go out at least 3k not faster than 9:00. When you feel good, you bring it down and will have a breakthrough race, as 14:50ish is way better than 8:51.

When you were relaxed doing the 6 x 1k it could even be possible you're in 30ish 10k shape, but therefore we'd need to know your other training. When you were hitting 3 x 2 miles at sub 10, 10 mile tempos 5:20ish etc feeling good, that is something completely different than when the 6 x 1k was the one "best" workout.

e.g. when I ran the first time far under 15 (took my PR from 14:47 to 14:27) I ran 6 x 1k at 2:55 with longer rest (3 minutes!) what later showed it was even slower than 5k pace. But it felt good and I did lots of longer stuff like 5 x 2k 6:20-6:10, 10 mile tempos at 5:30ish etc.

Pikachu

During track I trained as a 4/8 guy, typical week would look something like this:

Monday: 3x300m, 3x150m @400-600 pace, full recovery w/ 1.5 mile wu and cd

Tuesday: 5 miles easy/moderate, lift and plyo day

Wednesday: 5-6 miles easy, strides

Thursday: 12x400m in 1:10, last few 1:03-1:05

Friday: 3-5 miles easy, lighter lift and plyo day

Saturday: 1 mile in ~5:00 to get a little aerobic fatigue, 3x300m, 3x200m, 3x100m. Goal 800m pace with equal distance walk recovery. 1 mile wu and cd

Sunday: 5-6 miles easy and hurdle drills

The focus was speed endurance, lactate tolerance, and anaerobic endurance, so nothing that necessarily produces great results over 1000-1500m. My role was to be able to hop into medleys and relays for points and score at the conference level in the 800m. Next year I’ll be turning into more of a 800-3k miler guy doing 45-55 mpw. I plan to build to 60-70 mpw for XC, which should help to pull out a lot more of that endurance.

excited for you. gonna be a lot of fun contributing in xc, and then getting PRs in literally everything next track season will be the real revelation.

just gotta stay healthy.