What rest for 8x800 would predict 5k race pace?
What rest for 8x800 would predict 5k race pace?
6-7 x 800 w./ 60-90s rest (ez 200 jog). Usually I do this 1-3s/rep faster than race pace 1-2 weeks out.
IMO, a one mile time trial is the way to go. Then add time depending on how much mileage you’re doing.
For pros, 5K pace is about 20 secs slower. For semi pro training, 30-40.
I don’t think Nuguse can run a 12:35 5K and his mileage is not that low.
Sure, that’s one exception, and on the opposite end I don’t think Cheptegei could run 3:43 in 2020. None of these “rules” will work for everyone. But actually the fact that the 20 second/mile difference is basically in sync with the WRs isn’t a bad thing. And on average, 3:52.00 = 13:03 is pretty good for 5k pros (not 800/1500 guys).
I would say no more than 60 seconds but the thing is, getting the most accurate 5k predictor means running all out in that 6.4 K workout, which I’m not sure you want to do.
I’d say the first reply suggesting 6-7 x 800 with 60-90 seconds shuffle jog at 1-3 seconds per rep faster than 5k goal pace is pretty smart.