5k Indicator Workout

4 x 1 mile with 1:30 rest. Average of the miles is average 5k pace.

will wrote:

4 x 1 mile with 1:30 rest. Average of the miles is average 5k pace.

Should that be done at race effort w/o taper or just normal workout effort?

I'd say closer to race effort, no taper.

I'd like to know other people's opinions on the 4 x mile (1:30 rest) workout. Or any other typical workout indicating 5 k race times.

I know a 5 k time trial would be an easy solution but I'd like to stick to some repeats before attempting a 5 k bout.

Thanks in advance!

PS. 1:30 rest is geared towards what mile pace?

A workout suggestion I got from Louie Quintana at Arizona State was what he calls his "13:45 special" (though you could adapt it to whatever you wanted by changing the goal pace):

All intervals done at goal pace (in this case 66/400, 13:45 pace):

1600m @ 66/400

400 jog

1600 @ 66/400

400 jog

2x800 @ 66/400

400 jog between the 8s + after the 800s

4x400 @ 66/400

400 jog between 400s + 400 jog after the 400s

2x800 @ 66/400

400 jog between the 800s

The hard part was getting pack on pace for the final 2 800s, but I found this helped me out in the last 1k or so of the race (I am in no way close to a 13:45 guy; yet another dude working on breaking 15), as the 800s help teach you rhythm when you're tired.

I used to do this workout.

2000, 1600, 1200, 800, 400, 200 (rest getting 30 seconds shorter after each interval: 3:00, 2:30, 2:00, 1:30, 1:00)

I would run the 2000 at 1 second slower than what I thought 5k race pace could be at that current time. With each interval I would get .5 - 1 second faster per 400 for each interval, till the 400 and 200.

Example 5:40(68), 4:30(67.5), 3:21(67), 2:12(66), 64, 28

I always felt that the pace between the 1600 and 1200 was a great predictor of what I could run for a 5k.

The 2000 was tough but just made you tired. The 1600 was certainly tougher. The 1200 was always the toughest part of the workout though, and really simulated the feeling of a 5K with 1200 to go, as did the 800.

In relation, would 6xmile off one minute indicate 10k ability?

2k,1600,1200,800,400 Do the 2k at goal 5k pace and do each element thereafter 1 sec/lap faster. whatever you can do that 2k in and do the proper cutdown, that is your 5k race pace. Recovery is 3:30 after the 2k, 3:00 after the 1600, 2:30 after the 1200m, 2:00 after the 800m

will wrote:

4 x 1 mile with 1:30 rest. Average of the miles is average 5k pace.

What if the this workout was done as intervals instead of repeats? What kind of recovery would you want to have? Thanks.

I want to do a 5k in mid-June, and want a decent time. I'd really appreciate the help.

I did a woeful 5k last month (19.40) due to back spasams, I'm usually a solid 6min miler, but can do 400m repeats in sub5.30 pace. Wat time should I REALISTICALLY be aiming for in 5k in June, and say this time next year???

Cheers

Ken B. wrote:

What if the this workout was done as intervals instead of repeats? What kind of recovery would you want to have? Thanks.

I normally do the 4 x 1 mile at 5K pace with 2'15" - 2'30" walking recovery as a workout (not race effort).

I've done the 4x1 mile with a 400m recovery jog (also about 2'30"), and my pace was almost exactly my 5k race pace the following week.

LHS wrote:

Ken B. wrote:

What if the this workout was done as intervals instead of repeats? What kind of recovery would you want to have? Thanks.

I normally do the 4 x 1 mile at 5K pace with 2'15" - 2'30" walking recovery as a workout (not race effort).

3 x 2k 1:30 - 2:00 rest. average is 5k pace.