Recently performed this workout:
20x400 averaged 69sec with 60sec recovery...
what can i run for 5k or 10k on the track?
Felt good at the end too, probably could have ran another 5-10 at that pace. mpw = 60-70
and i dont have much top-end speed...
thanks - and sorry for the thread, i know how freaking annoying they can be...
14'30
thanks coach, 1430 sounds challenging but doable.
id say anywhere from 14:45 to 15:15. a lot of it depends on how your other workouts have been going, how long you've been running 60-70 miles, and so on. as usual a little more information, including previous pr's would lead to a better guess.
this is my only track workout in the past few months. everything else has been farleks or cross country workouts over hills and such. Nothing that you can really base anything off of...
I've held 60-70 for the past 9weeks. And just a slow build (from ~30) up to that for the previous 7weeks...
been out of the competitive running game for about 5 years, so i'm building back into it...
It sounds like the sort of workout I could do when I ran 14:30s. Clicking of 70.0s should be pretty comfortable for you.
No way that 20 x 400 predicts your 5k time. At least NOT at the same pace you did the workout.
I used to do 12 x 400 at 70 (60 rest), then 69 the next week, then 68 the next ... and my best that Fall was a 15:49 on a XC course.
Now granted you are doing 20 and it sounds like you are having an easier time than I did (I was killing myself) ... but still 14:30? I would say you can run 14:30 when you can run 3 x 1600 @ 4:40 with a 3:00 rest and not be dying.
I predict 15:10.
When I was part of the Minot Pack with SS at the reigns, we did 25-30x400 on a two minute interval. Top three guys were running 62-66? and ran 13:49: 14:10/29:58 9:0? for the steeple I would say easy sub 15 But A 14:30 you need more than just 400s need to get into that 2nd mile "hurt". I could do 400s all day at 70 ( i was a 1500/3k runner) all I could do for 5k was 15:22 Hope this helps still an awesome session
sweet, thanks fellas. its appreciated.
indoor is still a few months away, so we'll see...
What is wrong with running a time trial? Just lace up the shoes, go to the track and slam out a 5k. Your race time should be about 20 or 30 seconds faster than your 5k time trial.
i can do that same work WITH EASE, and i usually run 17's for 5k.
If that is true then you have no concept of ease.
20x400 w/60 secs recovery in 60-62 = 28 min 10k