So I know I'm not going to set the world alight with my running, but with my first 5000m race in a week, what do you think I can run off of this session?
6*1000m with 90sec full rest, 3:20-3:23 per rep, average 3:22.
Any suggestions would be welcome!
We would need to know what zone you were training in, was that all out, threshold, tempo, etc? If you did that while doing threshold, you probably could race at 3:10 per 1000m which would equal: 15:50 or so.
I'd say 16:40 to 17:10
It wasn't all out, but not too far from it. Would be hoping to be around the 17:00 sort of time frame. Thanks for your help so far!
22:38
I'll try and actually help you...
When I was running 16:20-16:30's I would do that exact same workout with what sounds like the same effort, averaging 3:11's.
I would say 17.00-17.20.
You clearly were doing your training intervals way too fast if you could only run 16:20-16:30. You should be running about 3:17 per 1k in practise.
16:40 - 16:55, assuming favorable course and weather conditions.
Report back after your race!
JAYCEE wrote:
You clearly were doing your training intervals way too fast if you could only run 16:20-16:30. You should be running about 3:17 per 1k in practise.
nope. the session is fine. Its the race thats slow. More base miles needed - endurance not quite good enough.
my times for the exact same workout is the same. this is on track with racing flats. (not all out) did a 3 mile time trial on road in 16:50. the weather was too hot though. about 20degrees centigrade in the shadows, with a hot sun. my legs did not tire though, so i know i need more VO2Max sessions.
i believe i can run a 5k in about 16:45-17:20. guess that goes for you as well.