Havent done a lot of anaerobic work this season, my past PR is 2:10 from summer last year
Done this workout recently:
5x200m/3min splits: 33, 32, 29, 28, 26.3
33 and 32 felt like jogging, 29-28 working and 26.3 was all out, all reps against 10mph+ headwind
up
hgougouy wrote:
Havent done a lot of anaerobic work this season, my past PR is 2:10 from summer last year
Done this workout recently:
5x200m/3min splits: 33, 32, 29, 28, 26.333 and 32 felt like jogging, 29-28 working and 26.3 was all out, all reps against 10mph+ headwind
Hard to tell, sorry. It’s only 1000m work and long rest.
i can give a fairly reasonable bench mark.
if you had done the entire workout in the “working” state as you called it. I would say you could run an 800 1.5s to 2s slower for 8
so if you did 8 x 200 at 28.0 with 3 min.
i would say you could probably run 2 flat ish .
i wouldn’t put your workout much faster than the 2:10 you’ve already run.
Into a headwind is an interesting wrinkle but I agree not enough volume to predict off of + 1st 2 reps avg. PR pace of of 1/4 race distance. I only ever ran 2:10 but came to running later/never really trained for anything under 5k mostly just ran a bunch of marathons & I've done 8 x 200 @ 30-31. Could've done that workout (prolly not into a headwind in fairness) minus the 26.3. Depends on how you really felt in the last 3, how well you race & can dial into race pace. I wouldn't go out a ton faster than what got you the 2:10 (64?) but maybe give yourself a shot at a modest PB with a 62-63 opening 400. If it's easy, even split & get out faster in the next one. Just don't go 60/70 or something gross like that.