Threshold workout for 3200 , 1600

bump

Is it safe assume you meant your intervals during that workout were slightly faster than 5K pace (i.e. 3K pace)?

That aside, the answer is... it's relative to the rest of your training and how that specific workout fits into the overall program.

Try the Gerry Lindgren 10 miler. First mile all out, then just try to stay steady and hang on. It worked for him.

Have you ever run that Lindgren Loop?

I've done it a few (100...thousand...million) times and it's a good one. It's mostly dirt, but back then I'm sure it was likely all dirt.

5k pace is to fast for threshold work. Slow it down and go with longer reps.

I think the following are great threshold workouts for 1600/3200 high school athletes.

1) 20 min tempo run

2) 2 x 3200 w 2:30 recovery

3) 4 x 1600 w 1:15 recovery

Should be done once per week until late into the season.

confused high school runner wrote:

Are there any better thresholds workouts than 5x1000 at 5k pace with 1 minute rest for the 3200 or 1600

I agree with the above poster. Slow your 1000s down by about 15-20 seconds from your 5K pace and keep the rest short. Or do mile reps at t-pace with 1:00 rest, but do them 30 seconds or so slower than 5K pace.

We don't do T-pace every week once we start racing in March--probably every other week--but I think it's a very sound idea to work at threshold throughout the season.

It's a good 10k-13.1 workout if you run it at threshold effort. I could have probably done more recovery but was feeling good, and was running evenly.
1:47 (1:47)
3:42 (1:55)
5:33 (1:51)
7:26 1600m (1:53) (7:26)
9:18 (1:52)
11:06 (1:48)
12:57 (1:51)
14:49 3200m (1:52) (7:23)
REST to 15:19 (30s)
17:06 (1:47)
18:53 (1:47)
20:39 (1:46)
22:26 4800m (1:47) (7:07)
24:13 (1:47)
25:59 (1:46)
27:44 (1:45)
29:28 6400m (1:44) (7:02)

5k pace is not 'threshold' at all, but it can serve as the strength workout for 800/1500 runners.

For 3k training, I think something like 5-6xmile around 8 mile pace is best