Masters runners, what is your 5k PR over 40 and what is your fastest 200 meter you have ran in a race or workout of recent? How close to your top 200 meter time have you come in last 200 meters of a 5K?
As your sprint times got better have your 5K/10K time improved as well and how much?
When I was in 17 flat shape, I couldn't break 30 seconds for the 200.
I am within 3 months of my 40th birthday now (I hit 4-0 on October 30). I ran a 5km in 14:43 last week, and I was very disappointed with this.
I can't run a big set of 200's without screwing myself up in some way (hips, calves, hamstrings). It's a major effort for me to do just one 200 under 30.
This year (@46) my 5k's are around 15:30's (on roads). Probably closing in :32?
I can still do (and often do) sets of 200's around :29-:30. All out would be :25ish. I have lost at least two of my fastest gears with age.
200's are great year round workouts to work on race rhythm without killing yourself. You don't have to run them fast all of the time. Work on :30-:45 second rest is a butt kicker no matter how slow you run them.
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bulldog35 wrote:
Masters runners, what is your 5k PR over 40 and what is your fastest 200 meter you have ran in a race or workout of recent? How close to your top 200 meter time have you come in last 200 meters of a 5K?
As your sprint times got better have your 5K/10K time improved as well and how much?
Well, I'm not sub-17 so I probably don't even belong here. But I did run 17:20 recently (I'm 43) and I seriously doubt I could break 33 for a 200. I don't even try, however, as it doesn't make sense to me to try and do that type of work and risk injury just to shave a few seconds off a 5K.
18:09 at age 49
27 sec 200, after two other races (400 and 800).
Last 200 of a race? Nowhere close to 27. Guessing 38.
16:33/26.8 (only raced 200 once) Other PRs 55.8,2:06,4:21,9:28
When in good 800 shape I can run 5-6 under 30 w/4 min. rest. I don't know closing for 5K, but in my 3K PR I closed in 34-5 off of a hard/steady pace. My best 800 close was 30.8 on a negative-split 2:08
Last winter I ran a 16:08 5k, and my last 200 was 29 seconds. This year I ran the 200 under 23.6 five times.
Here is a workout for a 15:40 5k
1 * Mile in 5 mins 04 secs
rest 2 mins in between reps
2 * 800 metres in 2 mins 24 secs
rest 1 min in between reps
4 * 400 in 68 secs
rest 30 secs in between reps