12x300m at 5:40
12x300m at 5:40
12x300m @ 5k pace is not really a good workout. If you like shorter reps @ 5k pace, go with 16x400m, with 100m jog rest.
Longer reps, go for 3-4x1 mile @ 5k pace, 2 minutes rest
6x800m or 5x1k
You think 12x300 at a pace slower than goal 5k, with undisclosed rest, predicts you're in 17:30 shape?
When I broke 17:30 I did 5x1k and slowly got my times down to 17:30 pace (and slightly faster) for all 5. You should also decrease the amount of rest between reps as you get fitter
You could do 12 at 5:00 pace easily.
17:30 guy wrote:
When I broke 17:30 I did 5x1k and slowly got my times down to 17:30 pace (and slightly faster) for all 5. You should also decrease the amount of rest between reps as you get fitter
I second this. If you want to break 17:30 you should be able to so 6 x 1000 in 3:29 with 90 seconds rest and feel good enough after the sixth rep to do a seventh at the same pace. It’s a great predictor workout.
too easy wrote:
12x300m @ 5k pace is not really a good workout. If you like shorter reps @ 5k pace, go with 16x400m, with 100m jog rest.
Longer reps, go for 3-4x1 mile @ 5k pace, 2 minutes rest
6x800m or 5x1k
I was a more speed focused athlete but when I was in 17:30 shape and better, these were the kind of workouts I'd do. One of my best workouts that let me know I was in great 5k was a set of 4x mile where I started at 5:40 and cut down 5 seconds each rep. Rest was a couple minutes but I remember the 5:30 and 5:25 reps felt so good and let me know that sub 17 was on the horizon.
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
Is there a rule against attaching a helium balloon to yourself while running a road race?
Clayton Murphy is giving some great insight into his training.
NAU women have no excuse - they should win it all at 2024 NCAA XC
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
2024 College Track & Field Open Coaching Positions Discussion