Just did a workout:
5x1k @3:07 w/ 3min jogs
(This was practically all-out)
Just did a workout:
5x1k @3:07 w/ 3min jogs
(This was practically all-out)
You can probably run it in about the pace of those reps, maybe a little faster. Not sure of the math but that would put you around 10 minutes.
10:17.24
bump
im guessing 10:10-15? im coming back from illness sick and my goal for next friday is 10:04.9
it's 3k so just go and run it tomorrow and find out. not as if it's going to take weeks to recover from.
its a 3200 and its on friday the 8th
im asking cause i need a seed time
are you implying 3200 is going to take more out of you than 3k is?
8th is 8 days away. it will take you maximum 2 days to recover from a 3k all out effort.
My coaches wouldn’t allow me to do that I don’t think
Hey!
-The 3-min jog/ rest is a little bit long-ish I think.
FYI, I would have struggled to do a workout like this on 2-min rest (3 I don't know)..but I ran last december 9:58 for 3200m and it would have been a little though to clock 2:30s 800m in a workout (I typically run 2:31/2:32 on my reps)
My other 5k PR is 15:52 and I've run 32:49 for 10km on the road...more endurance based.
A similar workout we did lots in high school was 6x800 with 2:30 rest, so 30 seconds more rest with probably 37 more seconds running. When I did that workout I was good for low 4:30s and sub 10.
However mine wasn’t all out, although it was pretty hard. I should also note I never had amazing workouts.
If I was running your race. I would try to go through the first mile in 76 per lap for the first mile (5:04), then cut it down if I felt good, or hang on if I didn’t. Lots of people like to negative split the 3200.
That's crazy I had pretty much the same situation yesterday lol
6x1k@3:03 (4:53 pace) with 2 minute walk, had 1 or 2 more reps in the tank but didn't want to cook my legs, would say that predicts a 9:40-9:50 for me.
I would say it is a pretty good prediction of 3200m pace depending on effort, but nearly all out implies you couldn't have done an extra rep and means actual pace might be a bit slower. Also I'm very endurance oriented. So depending on your 5k time, I would say you can run it in low 10s. Go for a 10:00 seed time and see if you can get dragged a little. Pace the first half for no quicker than 5:00 though.
if you have a coach don't they normally do the seed time? i never got asked what to put down for a seed time from junior high to college. never.
this is presumably the first meet of the year, i am at a loss on the hand-wringing. will there even be enough people for multiple heats? even if there's a slow and a fast, the honest answer is either no time or somewhere between a conservative and a deadpan estimate. i'd get the handwringing for conference meets with a slow heat. this is week 1 meet, if you are faster than your heat you should run off and leave it. over time PRs and seed times will sort themselves out.
if this is about predicting your race as opposed to sorting a seed time, i would underline everything the "prediction race" guy said. people don't usually outperform practice in a meet. i usually find practice an interesting indicator or improving ability, but i compare races to races for times. i ascribe to the iverson theory on practice and games, though.
9:55, dunno why people are saying way slower
Maybe it wasnt all out; it just felt like I couldn't really speed up more without straining. Could have prob done one more rep in about 310 before completely falling apart.
its called the redondo invitational. THere are going to be 1000s of runners there so its highly competitive
watcaniruntho wrote:
Maybe it wasnt all out; it just felt like I couldn't really speed up more without straining. Could have prob done one more rep in about 310 before completely falling apart.
Sure, but one more 3:10 is already falling off a bit, my 10:00-10:20 prediction remains the same, seed for a 10:00.
For my stronger prediction for myself a 9:40-9:50 was from six reps instead of five, less time of rest, and cutdown from 3:06 to 2:59 with no reps slower than the previous one, and with enough in the tank to go for another 2:59 or two.
You need to be feeling aerobically strong while doing these and mostly be feeling it in your legs for it to indicate your 3200m strength. If you were seeing stars or struggling to breathe hard while doing these then maybe on the slower end of prediction, but if you were feeling strong and just sore then maybe faster end of prediction.