Hey folks. New member here. I’ve been training for a 5k PR and ran a 5x1k workout last week with an average pace of 4:59/mile.
Looking back, I should’ve shortened my recoveries (they were 600m), but how well should this translate into race day?
For context, I PR’d in June at a 5:21 pace, but have been steadily getting more work in around 5:00 flat since then.
Thanks in advance!
600m jog rest is a lot.
You'll be better than 5:21 pace for your next 5k, but not as much as you might think.
Not a great indicator.
Was it hard? Maybe if you were just relaxed to acclimate to the pace, it would translate some.
Probably almost double this is necessary for direct conversion of pace to 5k pace.
I think you can run 16:00 on a track. First of all, 5 reps is not enough, probably have to do atleast 6 reps. 600m jogging is 3 minutes rest @8:00 jogging pace, so 5 x k with 3 minutes rest is definitely not going to be a great predictor of a 5k race. Next time, try to do 6 x k with 2 minutes rest to get a more "accurate" prediction. Of course, nothing is better than a TT to determine 5k fitness, but you do what's best for you mentally and physically.
HoosierRunner wrote:
Hey folks. New member here. I’ve been training for a 5k PR and ran a 5x1k workout last week with an average pace of 4:59/mile.
Looking back, I should’ve shortened my recoveries (they were 600m), but how well should this translate into race day?
For context, I PR’d in June at a 5:21 pace, but have been steadily getting more work in around 5:00 flat since then.
Thanks in advance!
your 5k time will be around 16:25-16:50.
Why would you not just say the times? I mean it's easy to convert for us but still, just say you ran reps at 3:07 and a 5k at 16:3x. Bothers me to no end when people do this
I often do the same workout, but with a 2' jog (roughly 400m), and it's usually spot on the pace I end up averaging in the race.
Some people are different though - they're able to get themselves up for workouts, and bang out shorter reps with ease, but can't string it all together on race day.
SebCoesGhost wrote:
600m jog rest is a lot.
You'll be better than 5:21 pace for your next 5k, but not as much as you might think.
Yeah, this. 6 x 1k w./ 200m jog (~60-90s rest) is going to be pretty accurate. You're in PR shape. I would adjust a little off of the 4:59 to sub-16:00 pace.