6 by a mile in 4:40 avg - 10k time?

torquay wrote:

So i did 6 by 1 mile solo on the track w/70 sec recovery.

4:48 4:39 4:44 4:40 4:36 4:34

Was comfortable, not kicking it down. Can i break 29:00? 28:45?

I took some heat from a know-it-all troll on another thread for suggesting my athletes did 5-6 x 1M workouts (http://www.letsrun.com/forum/flat_read.php?thread=2113705&page=127). They had much more than 70" rest, though.

I'm not going to hazard a guess for your 10K time as I'm not sure how your workout with less rest compares to what my athletes do. If you were taking the 4'-ish that my group would be resting, I'd put you close to 32:00. Since your rest is significantly less, you'll obvisiously run faster. I just cannot say how much. Sorry.

Okay, I'll bite. 29:07.38, no wait make that .37. Seriously, it's all about race day. I could see you running anywhere from about 28:50 to 29:30. Just depends on how you feel on THAT day.

are u joking me wrote:

The fact that idiots like yourself even believe this guy did this workout is beyond my fathoming. If you can run 6xmile in 4:40 you have obviously been around the sport a while and are not an amateur.

he said he did it solo (or am i remembering incorrectly?). If so, he doesn't have teammates to talk this stuff through with. Of course someone running these times has an idea of what he'll run. He gave a guess, right? So stop being a typcial letsrun dumb asshole.

posting here will get him responses from guys who are at a comparable level so they can give a guess based on experience.

Obviously this person is overtraining and needs the confidence from Letsrun posters telling him that he should be able to run sub 29. I would guess they have never broken 30 and probably not even 14:30 for a 5k and need something to believe in, so they run a workout all out and push themselves to the limit in practice in order to inform them of their abilities.

Here's an idea, let your races determine your ability to race and let your practices be training to get you where you want to go.

Accurate Predictor wrote:

Okay, I'll bite. 29:07.38, no wait make that .37. Seriously, it's all about race day. I could see you running anywhere from about 28:50 to 29:30. Just depends on how you feel on THAT day.

Unless it was a supremely comfortable workout, I would guess 29:30, perhaps a hair under or over. I just don't see how this guy AVERAGES 4:40 per mile pace in a race when that's what he AVERAGED for his 1600s. I did a comparable workout and ran mid-29s. And I definitely wasn't "all out" in the workout. Depends on the individual though, the base and threshold stuff leading up to this.

29;55

ukathleticscoach wrote:

Firstly I agree with the other posters about the guy already having run 5k and 10k races before. There are not many 1,500m runners who would find that session 'comfortable'

The predictive session for 5km is 4 x 1600m with 90 sec recovery. 1600 avge being the mile pace. This would give approx 14.30 for the 5km; double and add 1 for a 30min 10km

However, you supposedly did 2 more with 20 sec less recovery. So I would say 29.30

If you are right about feeling comfortable 29 is possible

Comfortable is a bit of a vague term though

What are you pr's?

I hadn't read this, but I agree pretty much. I think anything under 29:30 is realistic and should be THE goal.

2 of My athletes ran the same session on 2 min rec. One averaged 449 and raced 2956. The other averaged 442 and ran 2957. Ran workout and race together, so same conditions. Had a guy a few years back run sub 2920 after averaging 439. Lots of variables. I would say 2925, plus or minus 20 seconds.

29 minutes for sure. 70sec rest? That is nothing, you guys are jokers if you think he would run 30 minutes unless he was puking at the end.

No way this guy ran 6 x 1 Mile at sub 4:40 with 70 seconds rest. This has been previously discussed in the DYRT thread where JonH said he coached girls who did this, but Skuj pwned him. Dudes a troll and prolly RD. Skuj says it cant be done and thats good enuff for me.

VBC wrote:

No way this guy ran 6 x 1 Mile at sub 4:40 with 70 seconds rest. This has been previously discussed in the DYRT thread where JonH said he coached girls who did this, but Skuj pwned him. Dudes a troll and prolly RD. Skuj says it cant be done and thats good enuff for me.

I'm not sure what you mean by this because your writing skills are so poor. 29:10 for 10k is 6 x 1600 (plus 400) at 4:40 per 1600 with no rest. Why should someone not be able to do it with 5:50 worth of rest mixed in there?

darkness wrote:

I'm not sure what you mean by this because your writing skills are so poor. 29:10 for 10k is 6 x 1600 (plus 400) at 4:40 per 1600 with no rest. Why should someone not be able to do it with 5:50 worth of rest mixed in there?

No its not done at 3K pace. Those are the ones the Skuj said could not be done with 6 minutes rest. So now someone takes only 70 seconds rest even though its not so fast? I dont think so and neither does Skuj and he knows what to do. Check out cvrr.ca and you'll see.

You and Skuj are both idiots. Repeat mile workouts are a staple of many a successful training regimen.

VBC wrote:

No its not done at 3K pace. Those are the ones the Skuj said could not be done with 6 minutes rest. So now someone takes only 70 seconds rest even though its not so fast? I dont think so and neither does Skuj and he knows what to do. Check out cvrr.ca and you'll see.

I'd predict about 29:10 to 29:15...if you get in the right race....hope you are in the last Stanford/Mt. Sac race of the season.

I haven't run that fast...but I've run in the 29:40s a couple times off of 5 by 1600m @ 4:42 ave. with 3 min rest so I have some idea of what kind of ability the OP has.

RD you are being a bigger idiot than usual today, and that is saying something!For serious letsrunners, 70sec rests for this particular workout, and I'd say you are not going much faster than 10k race pace. It really is a "10km drill" / "simulation" - you may as well race 10k instead of doing this workout.

VBC wrote:

darkness wrote:

I'm not sure what you mean by this because your writing skills are so poor. 29:10 for 10k is 6 x 1600 (plus 400) at 4:40 per 1600 with no rest. Why should someone not be able to do it with 5:50 worth of rest mixed in there?

No its not done at 3K pace. Those are the ones the Skuj said could not be done with 6 minutes rest. So now someone takes only 70 seconds rest even though its not so fast? I dont think so and neither does Skuj and he knows what to do. Check out cvrr.ca and you'll see.

Agreed, and RD (VBC) has succeeded once again in his supertrolling efforts.

Joe Mama wrote:

You and Skuj are both idiots. Repeat mile workouts are a staple of many a successful training regimen.

VBC wrote:

No its not done at 3K pace. Those are the ones the Skuj said could not be done with 6 minutes rest. So now someone takes only 70 seconds rest even though its not so fast? I dont think so and neither does Skuj and he knows what to do. Check out cvrr.ca and you'll see.

RD, you may be a semi-successful supertroll, but you are also an idiot. Anyone who does that workout with those rests is much faster than 32mins, but you are not a runner at all, so I guess that explains a few things.

JonH wrote:

torquay wrote:

So i did 6 by 1 mile solo on the track w/70 sec recovery.

4:48 4:39 4:44 4:40 4:36 4:34

Was comfortable, not kicking it down. Can i break 29:00? 28:45?

I took some heat from a know-it-all troll on another thread for suggesting my athletes did 5-6 x 1M workouts (http://www.letsrun.com/forum/flat_read.php?thread=2113705&page=127). They had much more than 70" rest, though.

I'm not going to hazard a guess for your 10K time as I'm not sure how your workout with less rest compares to what my athletes do. If you were taking the 4'-ish that my group would be resting, I'd put you close to 32:00. Since your rest is significantly less, you'll obvisiously run faster. I just cannot say how much. Sorry.

Joe Mama wrote:

You and Skuj are both idiots.

Skuj wrote:

Agreed

What?!

no one cares