sick session 5km, 6 x 1km, 5km

say 14.25 shape, maybe quicker

With sub 30 and 1:06 10k and 1/2 mar pr's, there is no way I could have done that workout in my prime. I'd say 14:00, 29:00 and 1:04 and change. Unless your bud leaves it all on the track during training.

What's the matter of that type of training ?

Mateo wrote:

What's the matter of that type of training ?

Mateo, "sick" when used in this sense is not "bad" but "amazing, surprising, more difficult than anything I would want to try, but really admirable." The original poster was not criticizing the training, but complimenting it!

Assuming that's threshold pace, which, given the session and the rest periods, I'd say it's reasonable to assume, I'll say 14:10, 29:45, 1:06.

just admit you did the session...lol

eh, i would say a good deal slower than most of the predictions here. again, it varies, but I did a straight 3X5k in ~1530-1540, and ran 1:08 and right around 15.

you threw some 1000s in there, so thats different, but there is nothing to indicate the wheels necessary to run 14 flat and 29 flat.

id safe a safe estimate is 1430-1440 and maybe 30:20-30:30

Exactly, I did an estimate earlier but computer crashed on me.

Roughly though...

Total time is about 47:40ish (can't be bothered adding it up) which roughs out to 48 minutes for 10 miles with LOTS of breaks. (assuming he went pretty damn hard in this work-out)

48 predicts 14:00 and 1:04 so it's definately slower than that, and given the amount of recovery I'd say 14:30, 30 low and 1:06+.

Still a great work-out and likely to run some very fast times.

Be more interesting to know if they were doing this cruising round or flat out. Makes a big difference. If they did it and were barely breathing hard then they could run sub 14, if they were going flat out, then definitely well overr 14.

The 5ks were tempo, not flat out. I really don't think a 14.40 runner could run 2 x 15.30/15.40 with 6 x 1k at 14.40 pace in the middle!!

yes he could. just about every 14:40 guy i know could bang that workout out. all it would require is solid endurance, theres not much turnover involved there

i did a similar session this week were i ran 20 minute tempo at 4.50 mileing 3 minute recovery then 6x 1k all in sub 2.54 last 1 in 2.46 and then another 20 minute tempo at 5 minute pace. im hoping to go well under 29 in my next 10k then of to the world x.

6 x 2.55 off 60secs would say that someone could run 14.40ish alone. It's 14.40 pace, just over the race volume, off short recovery. 8 x 2.55 would be a definite 14.40 candidate. A 15.40 5k 4 mins beforehand would def show that they were within 14.40 shape, and the fact that 4 mins later they could tempo a 15.32 shows that the session wasn't eyeballs out.

I reckon 14.10-14.20, definite sub 30 and a probably 65mins.

gonna respectfully disagree.

to the OP, i think you have set yourself up beautifully for 10k to half marathon distance. the workout isnt much of an indicator for 5k however, aside from the fact that you would be pretty awful not to run under 15.

a guy on my old cross team could rip workouts like that. 5 miles in 26, then some mile repeats on the track, and a hard 2 miles. he ran 1:07.x for half marathon but never did better than 14:50s.

you need WHEELS for a 14 flat 5k. im not saying you dont have em, i'm just saying that this particular workout isnt indicative of much more than 14:30-14:40. do some 1000s in 2:45-2:48 off minimal rest then get back to us.

ive been under 14 for 5k aswell and agree the session is not a 5k indicater, i use 16 x 400 to test my self on build up to 5ks. i normally run them in around 61 of 30 seconds

i've always had good luck with mile reps being my best predictor of fitness, whatever i could manage for 4xmile with 3min rec was what i could do in a 5k, ex: 4xMi @ 4:30ave would equal a 14flat 5k. did only 3xMi a month ago @ 4:26 and ran 14:07 5 days later so....take it for what it's worth.

dude-