20' w/u with accels; 4 x 800 (2:03, 2:05, 2:05, 2:01) w/ 45" active recovery; 30' easy; 4 x 800 (2:06, 2:05, 2:04, 1:59); 20' c/d;
20' w/u with accels; 4 x 800 (2:03, 2:05, 2:05, 2:01) w/ 45" active recovery; 30' easy; 4 x 800 (2:06, 2:05, 2:04, 1:59); 20' c/d;
Difficult to say without knowing more about your training and your background. Do you have a coach? If so, you should consult with him. If you try to get that kind of advice on a message board, you will end up screwing yourself up. My advice is don't listen to anyone who says they know what you can run based off that one workout. They are likely trolls.
HAHAHAHAHAHAHAHAHAHAAAAAAAAAA. Good one, "Phredd". But seriously though - if someone did this workout, what could they run for 5k. ?
16:37.48 (manual).
Running Dogg wrote:
20' w/u with accels; 4 x 800 (2:03, 2:05, 2:05, 2:01) w/ 45" active recovery; 30' easy; 4 x 800 (2:06, 2:05, 2:04, 1:59); 20' c/d;
The key is the 30' easy in between the workout. Based on that, I would say somewhere between 18:00.12 and 18:00.48
at least somwhere in the 15's. sorry for being so general.
Running Dogg wrote:
20' w/u with accels; 4 x 800 (2:03, 2:05, 2:05, 2:01) w/ 45" active recovery; 30' easy; 4 x 800 (2:06, 2:05, 2:04, 1:59); 20' c/d;
Clearly 13:15ish.
umm it sounds like your in pretty good shape...
but why 30 mins in between? why dont you just do 6x800?
it is really hard to say though...you have to give much much more than that (training....old pb's..etc)
Running Dogg wrote:
20' w/u with accels; 4 x 800 (2:03, 2:05, 2:05, 2:01) w/ 45" active recovery; 30' easy; 4 x 800 (2:06, 2:05, 2:04, 1:59); 20' c/d;
14:28
19:43
Skuj wrote:
Clearly 13:15ish.
No, that's just bad advice. What exactly leads you to belive 13:15 is possible off of the knowledge of a single workout? I hope you're not a coach.
Coach Ron wrote:
Skuj wrote:Clearly 13:15ish.
No, that's just bad advice. What exactly leads you to belive 13:15 is possible off of the knowledge of a single workout? I hope you're not a coach.
Interesting how the only serious response gets slammed.
Repeat 800's on 45sec close to 2flat; is a sub 14min 5km easy. 66's is 13:45 so that is a good starting point.
Of course the OP could have given more info like PB's etc since you don't just start doing repeat 800's in 2 flat out of nowhere.
def sub 14min. Not a very practical or predictive workout for 5k though.
I think that if you were actually able to do that workout, you would be wise enough yourself to accuratley estimate your time for 5k.
Mandingo wrote:
Interesting how the only serious response gets slammed.
Repeat 800's on 45sec close to 2flat; is a sub 14min 5km easy. 66's is 13:45 so that is a good starting point.
Of course the OP could have given more info like PB's etc since you don't just start doing repeat 800's in 2 flat out of nowhere.
Come on, Mandingo, you're better than that. People don't do 2:00 800m reps without having a clue. That's why no one is giving serious responses.
Man, that workout with those times sounds vaguely familiar...Someone slightly famous jumped into a workout once and did that.
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