Past 3 weeks were 70, 70, and 76 miles with some workouts. At the end of the 76-mile week, I did a 10-mile warmup before doing 7 1k reps with 3 minutes of rest in between. I went 3:23, 3:23, 3:21, 3:19, 3:18, 3:16, 3:06. It felt smooth, and I pushed the last one to about 90% effort. What kind of shape am I in in the 5k, if you were to guess based off of that workout?
Sounds like a sub 15 shape
17:00-17:30
16:00
Dark wrote:
16:00
this is what I would guess +/-30s
I think you can break 16:00.
G glxckg k wrote:
I think you can break 16:00.
I would honestly speculate 15:50-16:20 shape.
Maybe 16:15…maybe. But wishing you a great race.
prorunner123 wrote:
Sounds like a sub 15 shape
Not a chance. Those splits are not sub 15 level. The splits he ran were my marathon pace and I ran 14:17 for a 5,000m. I would typically do a workout back when I was racing 10x1,000m and average 2:45 to 2:55 and would run 1 or two at 2:35 or so.
Some of the specifics of this workout (looong warmup, long recoveries, big negative split) don’t make it a bad workout but do make it less useful as a predictor.
You’re definitely in at least 16:45 shape, and could be in as fit as sub-16 shape (or faster if these intervals were truly easy—although then I would question the overall structure of the workout unless it fit into some sensible bigger picture). If I had to guess, 16:20-16:30.
I would guess 16 low to mid. Whoever said sub 15 is smoking crack.
agree-big warmup, but 3 minutes is really long for a rest and makes it hard to predict 5k time off that-if the rest was 2:00 I would say low-16 min...good luck
The rest typically on that workout is 2 mins (just enough time to jog back to 400m start). Also, your splits are too wild to give a good accurate fitness because you start at 3:23 and close at 3:06.
Agree. 16:10 to 16:35.
Way too much recovery, I have always found 5 x 1km with 90secs is the nearest indicator other than actually running a 5km itself. and a 10 mile warm-up wow.