20x400 @ 78 - what would be a good 5k goal?

I would think you should be able to run 78's for 5k then...maybe even faster.

I have done similar workouts. When I was in about 9:30 2mile shape I did 5 x 4 x 400 in 69 with 400m jog inbetween with 800m between sets. I don't know how to compare the two workouts that well, but I would guess that you could run 78s for the bare minimum of a 5k, more likely would be around 15:30, but don't take anything you hear on here too seriously.

I ran 25x400 a few times. I would run the first 10 around 75-76 with a 200m jog and a 400m jog after ten. Then 10x400m at around 72 with a 200m inbetween and a 400m jog at the end of the set. The final 5 were done in under 70 with a 200m jog. I ran 15:12 that year.

I guess the way you did I would estimate around 15:30 but that is only a guess.

I think these guys above are well out. I do that session of 20 x 400 fairly regularly (monthly to monitor progress). I use Dr Daniels I pace and try to reduce the recovery between each 400m whenever I do this session. Last time I ran 20 x 400 in 75/76 off 40 seconds recovery (previous sessions 60/55/50/45). I run 16:10, so unless you are hardly exerting yourself in this session I think you will struggle to break 17 mins. As a comparison with other distances I run 55:40 for 10 miles and 57 for 400m.

i agree with you. 17 minutes based off the information provided. might be faster.

400s are too short to for a real indication for a 5k, try 8x1k with 2min rest but i would guess 16:30 shape.

Continuous Quarters! I love this workout. The last time I did 20x400 with a 200 jog was two years ago and I hit 76 as an average. I was running about 50 miles a week at the time with a long run of about 14. I ran a couple 5k's soon after and my best effort was 16:07. I was also 36. I just mention that because I have seen guys in their 20's do this workout at that pace and run a lot faster for their 5k's.

Since you haven't raced in a while, I would suggest going out at 5:20 and picking up the pace as you go.

Good Luck!

jar wrote:

I would suggest going out at 5:20 and picking up the pace as you go.

Incredible--this is *exactly* what I was going to say. For someone who's been away from racing, "building in" to the pace, as jar suggests, is the best strategy.

The key thing is that you're doing 20 laps at 78, with pauses, compared to the 12.5 laps (continuous) that the race requires. To bridge that gap I might suggest one of Lydiard's "time trials"--by which he meant, run the race distance at a strong steady pace but not all-out. (It may be helpful to run it without timing.)

In the race itself, starting with 80's (or even a second or two slower) is a good approach. A final time in the 16:30-40 range may be possible, but I agree with those who've said it's tough to predict without a bit more info.

And good luck!

13:15

Thanks for the responses. And to answer the question, no it was not a "hard" exertion, just a solid continuous effort. I felt like i coul have done more at the end.

And you're right, I love this workout!

What about... wrote:

I did a workout a bit ago, 20x400 @78 with a 200 meter jog inbetween each. Did this straight, no sets. I have a 5k coming up and id like an idea of what to shoot for. (Havent run the 5k in a bit, so thats why i was wondering...)

You should make a cool costume and roll in just under 40 minutes. It'll be fun!

People, you should not use workout times to predict race performance.

Instead, you should use race goals to set workout times. Example: your goal is to run 16:15 in the 5k. Then run 20 x 400 at 78. Or 8 x 1k at 3:15. Or 5 x 1600 at 5:12. Or 40 x 200 at 39. Or 80 x 100 at 19.5 (ok, maybe that one's a bit far-fetched).

But that's the point. Race-pace training. That's what gets it done.

If you really need to know what kind of shape you're in, then run 2/3 of race distance all-out as a totally solo effort. If that's more than 4 miles, stick a 2-minute break in the middle, so the session doesn't take a toll on you.

That's the pace you can sustain on race day. But you really only need to do that once per season, and only then if it's like a week before your goal race and you really just have no idea what kind of shape you're in.

200 is a pretty long recovery. Try it with 100 and see if it's still easy. If not, I don't think you'll go under 17.

20x400m is pretty long workout for someone training for 5k. This guy obviously has good endurance, so anyone suggesting that he might have trouble breaking 17 is trolling. If he would be a HS runner, I would say 16:40 easily. For an older and more experienced runner, I would say 16:00 to 16:25.

As a comparison, when I was in shape to run 20x400m on 40s (120m jog) recovery around 68-67s, I could easily run well under 14min. I didn't taper for this workout and was in the middle of 100-130 mpw. On a short recovery break, you should be able to at least hold that pace for 12.5 laps.

About 5 days before your race, go to the track and run a 5km time trial. You race will be about 30-40 seconds faster.

A time trial of the same distance is a much better way of estimating race pace.

Another thing you can obviously do is a 3k or 2mile time trial. Your 5km race pace should equate to your 2mile TT pace.

I did a simular workout last week and made 16:45 2 days after.

I did a similar workout but I did a 5:30 mile before, AT type run, then I did 12x400 with 200 jog in between. The first four were at 78 and the last 8 were at 75. What can I run for 5k?

You and Aristotle33333 are exactly right. He will easily break 17 if not get close to 16. The length of the WO proves he has endurance.

Why do so many people on this board put up random workout numbers and then ask what they can run in a race. My answer is simple, probably slower than you are capable of. As an earlier poster mentioned, why don't you start with a race pace, THEN decide what type of workout you are going to do, and THEN decide what pace your intervals should be run at??

Stating that person "A" ran workout "X" and then turned in race performance "B" is absolutely idiotic. It takes nothing into account at all - did they "race" their workout, did they race slower than their ability? It all tells you NOTHING. RACE your RACE, then set up your practice sessions according to your race. Once you race faster, then you practice faster.

My prediction is that you are a person who chronically practices far better than they ever race, allowing for the occasional "good day" here and there.