4 x 1 mile w/ 400 jog

Skuj says that's a stupid workout.

That is a very good 5k indicator workout and also good for building up lactate tolerance.

You just may have been having an off day or some other factor influencing the workout or are just simply no longer in 16:30 shape.

Skuj says you are an obsessed idiot who should get a new handle, as well as a life.(Great workout btw. Consistent times. 3x1600m with 4min recovery is a fav of mine.)

Skuja wrote:

Skuj says that's a stupid workout.

Skuj wrote:

Skuj says you are an obsessed idiot who should get a new handle, as well as a life.

(Great workout btw. Consistent times. 3x1600m with 4min recovery is a fav of mine.)

Well, from what I recall, to get a 5K indicator you do 4x1 mile with 1 min. standing rest and then average the pace between those miles.

You didn't do 1 min. standing rest but a 400 jog, so I don't know if we can use the same formula but let's give it a shot.

Adding them up and dividing by 4 you get a 5:28 pace which comes out to a 16:59 5K.

That's some funny shit.

Your pants are on fire wrote:

Skuj wrote:

Skuj says you are an obsessed idiot who should get a new handle, as well as a life.

(Great workout btw. Consistent times. 3x1600m with 4min recovery is a fav of mine.)

http://www.letsrun.com/forum/flat_read.php?thread=2113705&page=126

I rencently did 4*mile on an eight min cycle (so a little more rest than you). Ran 5:25, 5:20, 5:19: 5:19. Not too long afterwards I ran 16:05, so I'd say that's a fine workout to run under 16:30.

I think it depends more on how easy it was. If you felt super relaxed, and were running those times without straining, then you're fine. The only thing I'd be concerned about is you seem to get slower as the workout goes on.

I'm not sure what a 400 meter jog means. Does it mean a 1:30 rest (active recovery), or 2:00, or 2:30?

I regularly run 3 x mile w/2:00 jog and it's a fairly good indicator of my 10K fitness. I'm slower than the OP, but still. If I can run 3 x 6:35 w/2:00 rest and I'm not slowing down in the third mile, I'm in shape to run that pace in a 10K. I'm also in shape to run 10-15 secs/mile faster than that in a 5K.

2:30 rests or longer are long rests for 10K repeat miles, but they're short, of course, for 5K repeat miles. I've never run 4 x mile @ 5K pace. Even 3 x mile @ 5K pace is harder than many coaches--Brad Hudson, Jack Daniels, and Pete Pfitzinger, to name three--would recommend. Most would say that if your 5K pace is slower than 5:00, you should run 1000s or 800s. Hudson peak workout for 5K, 10-14 days before your goal race, is 5 x 1000 @ 5K pace. That's about right. I don't know what rests he recommends, but I'm guessing about 3:00. Maybe 2:30 at the shortest.

PS: Skuj's workout, which I suspect is run at low 5:xx's, looks good to me. Thanks for the tip about 4:00 breaks. When running 800s at 3K pace at around 3:00, I'd take 3:00 breaks.

kudzurunner wrote:

PS: Skuj's workout, which I suspect is run at low 5:xx's, looks good to me. Thanks for the tip about 4:00 breaks. When running 800s at 3K pace at around 3:00, I'd take 3:00 breaks.

If your goal is increased aerobic capacity, taking a 3 min rest off of 3 min work makes good sense. 3K pace is fine for this. When you work up to miles, keep the rest near, or slightly less than, your work interval.