Is a 10X1K with 1 min a good predictor workout for a 10K? Or would you say more of a 5K predictor? Or none?
I know I know, I should go run a race, I will, in about 4-5 weeks but I'm just curious.
Is a 10X1K with 1 min a good predictor workout for a 10K? Or would you say more of a 5K predictor? Or none?
I know I know, I should go run a race, I will, in about 4-5 weeks but I'm just curious.
pace?
I haven't done that session so can't comment. One that has been a good predictor for 10k race pace for me over the years has been 5 x mile with a two minute rest. I've been able to race 10k at this pace when I was a 30 minute runner in my twenties and as a 35-36 minute runner as a Grandmaster. Good luck!
Yes, very much so. I knew that if I could run 10x1k at pace (at altitude) I could run that at sealevel for an entire 10k. The 3 years I ran PB at Stanford I had done this workout a few weeks prior. Not sure, but I would think that training at sealevel the repeats would need to be a little faster than pace (never had the opportunity to train at sealevel). We would also sometimes do 4x2k at pace with 2 min rest. This was nearly always a much more difficult workout than the 10xk though.
for 10k i have found the best "predictor" and "gut check" to be 3 x 3200m at 10k pace with 3 - 4 min recovery. did this a number of times and ran within 2 seconds / mi of the workout. during the recovery interval between the end of #2 and the start of #3, your current fitness level will be revealed.
10 x k with 1:00 is a good predictor.
10 x k with 0:30 is a better predictor.
10 x k with 0:00 is the best predictor.
For what it's worth 8 x k off 60-90 seconds for me predicts 5k pace so I'd say 10 x k with a minute probably predicts more like 5 mile pace.
That said if you're comfortable then it could well predict 10k pace.
so-called "predictor" workouts are simply Counter-Productive, at least the predictor aspect of them. Don't indulge your curiosity, use it for another purpose.
utf wrote:
We would also sometimes do 4x2k at pace with 2 min rest. This was nearly always a much more difficult workout than the 10xk though.
2k repeats are hell!
yea nothing shows 10km shape like 3 x 3km reps... a powerful MD guy could bang out 10 x 1km in low 2.50's but only be in 31min shape.. 3km reps would find him out!
The one and only purpose of a workout is to get you more fit to run a race. Not to "predict" your time. Not to bolster your fragile ego. Not to give you confidence. That stuff is for candy-asses.
agree. repeat Ks for the 10k tell you about as repeat 200s tell you for the 1500m/mile.there is no place to hide in a 3 x 3k workout. also, toughens you up for the real thing - especially for races on the track.
shingle bowels wrote:
yea nothing shows 10km shape like 3 x 3km reps... a powerful MD guy could bang out 10 x 1km in low 2.50's but only be in 31min shape.. 3km reps would find him out!
not true, like the above poster stated if you do 8to10x1k at altitude on a 1min rest they tell you a lot about the 10k.
mother clucker wrote:
agree. repeat Ks for the 10k tell you about as repeat 200s tell you for the 1500m/mile.
there is no place to hide in a 3 x 3k workout. also, toughens you up for the real thing - especially for races on the track.
shingle bowels wrote:yea nothing shows 10km shape like 3 x 3km reps... a powerful MD guy could bang out 10 x 1km in low 2.50's but only be in 31min shape.. 3km reps would find him out!
Oh yeah, we all live at altitude.
"altitude" is terribly vague.
3 x 3k is a truth detector at any altitude and doesn't require any disclaimers.
disclaimer: clause or statement in a document that tries to prevent creation of a warranty or contract. also called hedge clause.
if you don't live at altitude you better take 30 sec rest
haha, YO wrote:
Oh yeah, we all live at altitude.