5k Predictor Workout

1x5k @ 5k race pace

if you did that workout you would be in much better than 18:00 5k shape, more like 17:10-30

dblock75 wrote:

if you did that workout you would be in much better than 18:00 5k shape, more like 17:10-30

I agree, though I'm assuming 200m jog won't take more than a minute.

go to the track and run 12.5 laps. That is a fairly accurate 5km predictor session

The Prodigy wrote:

1x5k @ 5k race pace

Definitely the best workout for it.

Thanks for the two serious responses. Heaven forbid that I want to try and get an idea of how fast to try my first track workout in a few years.

Letsrun, you have let me down yet again.

dblock75 wrote: if you did that workout you would be in much better than 18:00 5k shape, more like 17:10-30

5 x 1K with 200M rest is a solid workout...

Sub-18 shape for me is 6 x 800 in around 2:50 with a 2:00 jog

using Dr Daniels tables an 18 min 5K is approx VDOT 56 with relevant training paces as follows:

easy - 7:29

threshold - 6:13

I(VO2)- 5:44

R - 5:20

800m intervals (6-8) should therefore be at about 2:52 with perhaps 1.5 - 2 mins recovery. Personally I think 1K intervals are more of a guide to 5K potential, i.e. 6 x 1000m at 3:34 off 2 mins recovery would indicate 18 min potential.

tables are here

http://runworks.com/calculator.html

Here's a sample of what you can do. Ideally you would like to be running race pace to get comfortable with it, so try 8x800 at your 5k pace with around 90 seconds recovery.

When I ran 14.05 I did this session of 8x800 in 67-68's or 2.15-2.16 off 90 sec. I knew I was ready and the race was smooth. It doesnt matter what time you're aiming for as long as you put the work in.

Another session you could do would be 8, 12, mile, 12, 8, at race pace with 90 sec. - 2 min. recovery.

In my opinion the 5k is be far the hardest race to get right. Many people would agree. To get it right you have to really know that you can run a pace but also know that you can kick the last lap as hard as you kick in an 800. Get as comfortable as you can at race pace, then run it.

On a side note: This guy is asking a legitimate question here Why is everyone being stupid with their responses. All elite level athletes will do 5k fitness workouts before a big race to know what kind of shape they are in.

getting it back wrote:

I am trying to get back into running after having other priorities for the last 4 years.

I would like to do some track work sometime soon and was wondering what kind of pace I would have to run 6x800 with a 200m jog recovery to indicate being in 18:00 5k shape. I was thinking around 2:40.

Any thoughts?

First things first. Follow these steps in order with time for the body to adjust to each before adding in the next one.

1) Build back into some easy mileage on a consistent basis

2) Add in a weekly tempo run once per week

3) Add in a short set of strides (i.e 4-6 x 100) after an easy run once or twice a week

4) Add in a moderate track workout (speed session) once week.

If you jump back into hard track sessions too quickly you will either get injured or profoundly frustrated.

Once you have done the above I have found the following workout a pretty good indicators of 5k Race Pace.

4 x 1600 w 400 jog recovery

The workout you indicated above (6 x 800 @ 2:40 w 200j) would be a workout I'd expect a low 17 min guy to be able to handle.

Good Luck

I agree. I just did 5x800 with 3 min recoveries (a 500m recovery) and I have run under 18:00 several times. I'm about 17:30.

wow, I can't believe how time flies. I was so disappointed with this thread when I started it 10 years ago that I haven't run a day since. I certainly didn't run the 5K. In fact, I didn't even go to the race to pick up my shirt. I did send some half-hearted emails to the race director saying I still wanted my damn shirt but they said I had to come down to the running store to pick it up but I was too embarrassed. Now 10 years have got behind me and I'll be starting a new thread soon under another anonymous name, and I'll express my disappointment in the responses, and then quit running for another 10 years.

"Fast" runners wouldn't be able to manage 6 reps. It's a good predictor, I reckon that you should add 10-15 seconds for each rep and add everything to find out your 5km value.