I have a 5x1 mile workout with 1:45 rest in between each rep, what should I be looking to hit if I want to break 17:00 in the 5k.
There is absolutely no correct answer to your question without you providing more information, such as what you are trying to accomplish in the workout, and where it fits within the context of the rest of your training.
I have a 5x1 mile workout with 1:45 rest in between each rep, what should I be looking to hit if I want to break 17:00 in the 5k.
There is absolutely no correct answer to your question without you providing more information, such as what you are trying to accomplish in the workout, and where it fits within the context of the rest of your training.
That being said, if for instance, you are doing these as cruise intervals in a typical Daniels’ type training (aka, one tempo, one speed rep, and one long run per week), then you can just use the online Daniels Calculator to get your Threshold (T) training paces. I warn you though, that Daniels’ threshold paces are aggressive, and if you are not yet in 17:00 shape, his T paces will be too fast; so back off of them, and try and keep your heart rate up around your lactate threshold pace HR.
I have a 5x1 mile workout with 1:45 rest in between each rep, what should I be looking to hit if I want to break 17:00 in the 5k.
Here's a way to find your answer:
1) Understand that the workout you mentioned should be roughly at tempo/threshold/cruise pace. It is NOT an "indicator" or "predictor" workout.
2) Use an online calculator such as McMillan, Tinman, or Daniels to find out the proper tempo/threshold/cruise pace for mile repeats, for someone who runs 17:00.
3) Realize that your question doesn't quite make sense, and that forcing yourself to hit those paces for that workout when you are not fit to run 17:00 is either not doable, or will turn the session into a different type of workout completely.
4) Know that if you train properly and give it time, then as you reach 17:00 fitness you will be running the 5 x mile workout at that pace. But it doesn't work the other way around.
Caveat: I'm not an expert, just another LRC dumdum. But this is correct in my understanding.
There is absolutely no correct answer to your question without you providing more information, such as what you are trying to accomplish in the workout, and where it fits within the context of the rest of your training.
That being said, if for instance, you are doing these as cruise intervals in a typical Daniels’ type training (aka, one tempo, one speed rep, and one long run per week), then you can just use the online Daniels Calculator to get your Threshold (T) training paces. I warn you though, that Daniels’ threshold paces are aggressive, and if you are not yet in 17:00 shape, his T paces will be too fast; so back off of them, and try and keep your heart rate up around your lactate threshold pace HR.
To be more clear, I mean, run them at a fairly constant pace, and where your HR does not eventually go much higher than your Lactate Threshold Pace.
That being said, if for instance, you are doing these as cruise intervals in a typical Daniels’ type training (aka, one tempo, one speed rep, and one long run per week), then you can just use the online Daniels Calculator to get your Threshold (T) training paces. I warn you though, that Daniels’ threshold paces are aggressive, and if you are not yet in 17:00 shape, his T paces will be too fast; so back off of them, and try and keep your heart rate up around your lactate threshold pace HR.
To be more clear, I mean, run them at a fairly constant pace, and where your HR does not eventually go much higher than your Lactate Threshold Pace.
Edit: “…where your HR does not eventually go much higher than your Lactate Threshold Pace *Heart Rate.”
I have a 5x1 mile workout with 1:45 rest in between each rep, what should I be looking to hit if I want to break 17:00 in the 5k.
If it helps you, I recently did a 5 x 1 mile workout (with 90 seconds rest) that was 15 to 20 seconds slower than my 5K race pace. This brought my heart rate up toward lactate threshold in the last couple reps. Perhaps some runners would be able to clear their lactate better. So, as a 17 minute 5K is 5:28 pace, I would estimate 5:45ish so long as your HR doesn't go past LT much.
I have a 5x1 mile workout with 1:45 rest in between each rep, what should I be looking to hit if I want to break 17:00 in the 5k.
If it helps you, I recently did a 5 x 1 mile workout (with 90 seconds rest) that was 15 to 20 seconds slower than my 5K race pace. This brought my heart rate up toward lactate threshold in the last couple reps. Perhaps some runners would be able to clear their lactate better. So, as a 17 minute 5K is 5:28 pace, I would estimate 5:45ish so long as your HR doesn't go past LT much.
Going past LT is not forbidden. However, the more that happens, then the more post session recovery is required. The consequences and effects, both good and bad, of working at HR’s above LT seem to increase exponentially.
If it helps you, I recently did a 5 x 1 mile workout (with 90 seconds rest) that was 15 to 20 seconds slower than my 5K race pace. This brought my heart rate up toward lactate threshold in the last couple reps. Perhaps some runners would be able to clear their lactate better. So, as a 17 minute 5K is 5:28 pace, I would estimate 5:45ish so long as your HR doesn't go past LT much.
Going past LT is not forbidden. However, the more that happens, then the more post session recovery is required. The consequences and effects, both good and bad, of working at HR’s above LT seem to increase exponentially.
So a case can be made that more bang-for-the-buck can be obtained with more ‘quantity’ at sub-threshold, rather than less ‘quality’ above threshold. This sub-threshold base training has been taught for years now by Marcus O'Sullivan, and more recently propagated by ‘Ingebretsen training’.
Going past LT is not forbidden. However, the more that happens, then the more post session recovery is required. The consequences and effects, both good and bad, of working at HR’s above LT seem to increase exponentially.
So a case can be made that more bang-for-the-buck can be obtained with more ‘quantity’ at sub-threshold, rather than less ‘quality’ above threshold. This sub-threshold base training has been taught for years now by Marcus O'Sullivan, and more recently propagated by ‘Ingebretsen training’.
And this idea of ‘controlled’ intervals is a concept behind the ‘Easy Interval’ method (discussed on this forum), and it is as old as Interval Training itself, for the idea was taught by the main ‘inventor’ of Interval Training (I.e., coach Waldemar Gerschler.)
And this idea of ‘controlled’ intervals is a concept behind the ‘Easy Interval’ method (discussed on this forum), and it is as old as Interval Training itself, for the idea was taught by the main ‘inventor’ of Interval Training (I.e., coach Waldemar Gerschler.)
One of many references on history of Interval Training:
5 x 1 mile is a tough workout (the most I have done is 4 x1 mile). I would do it at 10K-half pace. Trying to do 5 x 1 mile at 5K pace is an injury risk and I doubt you will hit the desired pace if you are like me and race better than you train.
5 x 1 mile is a tough workout (the most I have done is 4 x1 mile). I would do it at 10K-half pace. Trying to do 5 x 1 mile at 5K pace is an injury risk and I doubt you will hit the desired pace if you are like me and race better than you train.
I was going to suggest the same. 10k pace is reasonable but difficult. 1-hour race pace (cruise intervals) is safer and still effective. 10k pace would probably be around 5:40-45 and 1-hour pace would be 5:55-6 if you can break 17. If you want it to be a hard workout (and you're ready for 2-3 easy days after), I'd start in the 5:50s and get faster if it feels too easy after 2.