Hello, my goal is 13:45 for the 5000m. I ran 4x1600 w/5min rest in 4:20avg. and 12*400m w/60sec rest in 61-62avg. Been consistantly @90mpw. Can I hit my goal time in the 5000m next week?
Hello, my goal is 13:45 for the 5000m. I ran 4x1600 w/5min rest in 4:20avg. and 12*400m w/60sec rest in 61-62avg. Been consistantly @90mpw. Can I hit my goal time in the 5000m next week?
dont ask us... ask yourself
just run baby
Sure.
nonoam wrote:
Hello, my goal is 13:45 for the 5000m. I ran 4x1600 w/5min rest in 4:20avg. and 12*400m w/60sec rest in 61-62avg. Been consistantly @90mpw. Can I hit my goal time in the 5000m next week?
I'd say you're dead on! Bump this after the race...would be interested to know how it turns out.
These posts are silly but i'll respond.
Not to say you will or wont - but 5 mins is an awful long break between the miles. Why not do at race pace (4.25) and take 2 mins break or less.
On my team we used to have 5/6 guys finish a workout of 14-18 x 400 w/45 secs in 63/63 - and invariably down to 61/62 for the last couple. Some of us (me) ran sub 13.40 - but a few of the guys were outside 14 mins.
So hard to tell without knowing whehter you considered the above work outs tough - or an relaxed effort.
But good luck anyway!
easily
Backwards
silly post, you are from univ of arkansas, i am guessing?
Dear nonoam.
Is that Japanese?
You may wish to remain anonymous,
but you are not unknown.
If you're ready to run 13:15
you've already run sub 4:05 in the mile.
What's the most number (back-to-back)
of laps you've run at a :66 second pace?
8? 9? 10? You do know it's twelve and a half laps?
To be at this level you must have a coach,
a running club, a sponsor.
What do they think?
How many years have you competed post-collegiately?
How many more years do you think you have
competitively?
Are you comfortable?
Or a struggling, wannabe track star?
90mpw was fine, but please...
not in the 7 days leading up to your goal race.
Have you learned nothing in your years of
training and competition?
Were you sub 14:15 in your early 20's?
14:00 in your first year out of college?
How many times have you run sub 14:00?
The answers to those questions above
will help you find an answer to your initial question.
"In reality, hope is the worst of all evils,
because it prolongs man's torments."
-Friedrich Nietzsche
Are you a girl?
not related to Gordon Pirie wrote:
Dear nonoam.
Is that Japanese?
You may wish to remain anonymous,
but you are not unknown.
If you're ready to run 13:15
you've already run sub 4:05 in the mile.
What's the most number (back-to-back)
of laps you've run at a :66 second pace?
8? 9? 10? You do know it's twelve and a half laps?
To be at this level you must have a coach,
a running club, a sponsor.
What do they think?
http://arrs.net/CY_O5K2.htmHow many years have you competed post-collegiately?
How many more years do you think you have
competitively?
Are you comfortable?
Or a struggling, wannabe track star?
90mpw was fine, but please...
not in the 7 days leading up to your goal race.
Have you learned nothing in your years of
training and competition?
Were you sub 14:15 in your early 20's?
14:00 in your first year out of college?
How many times have you run sub 14:00?
The answers to those questions above
will help you find an answer to your initial question.
"In reality, hope is the worst of all evils,
because it prolongs man's torments."
-Friedrich Nietzsche
he said 13:45, not 13:15. Your questions are horrible. why can't he do 90mpw leading up to competition? I've pr'd off of a high mileage week (the week before, or even during). Nate Jenkins ran a 13:55'ish and had only a 4:15 mile PR. Is he a wannabe track star? wtf? I hope this post was meant to be a joke, because it's pretty funny. To be at this level you must need a coach/sponsor? .....No you don't. please stop posting. Correct me if I'm thinking of someone else, but didn't Alan Culpepper coach himself?
My pb is 14:11, this is just new territory for me and I wanna know if I'm ready to run 13:45, I think I can and hope I can. Should have known better than to come on letsrun and ask, thanks for the replys though.
you can do it bud. make it happen. if you completed that workout in mostly 61's, I'll give you 13:48. just stick with those 66s as long as you can and hammer it at 4k, mind free, not thinking of the pain.
I'm sure you don't wanna listen to these yahoos give you shit about your workouts, the only thing I'd find interesting is when you ran that low 14? good luck
Does Geb or Bekele have a coach?
Wait, are you Ryan Hall?
what were your workouts prior to 14.11? That will give you a hint. good luck.
You certainly seem to be fit enough, in terms of overall running fitness, to take a shot. As others have pointed out 5min rests is a lot. Not a bad workout. Just an odd one to be doing this late in your season. I like doing specific work this time of year. If you had done 3x1600m in 4:22 to 4:24 but with 200m jog rests you would know for sure you could run 13:45, if you had done them with 400m jog rest you'd be pretty sure.
I've run 13:56 and I can assure you I couldn't do 4x1600 in 4:20 unless I got a days rest between each effort, so you have the fitness, if you don't hit the time and you have the chance to extend your season a bit I would suggest you do two or three specific workouts (6x800m at goal pace with 200m jog rest, then 5x1k at goal pace 200m jog, then 3x1600 with 200m jog again at goal). For most people if you can complete the 5x1k you have the race in the bag. I'm a shitty workout guy so if I can do the 800's I have it. Another guy I run with a bit who has also run sub 14 needs to do the 3x1600m to be ready because he is a really good workout guy.
Good luck! But if you fall short keep going for it because you certainly should be able to run that kind of a time and I would guess with another year of work you could be looking at low 13:30's based on your ability to do 4 miles of work at 13:32 pace.
You actually have to run 5K to cover 13:45? I ran two miles the other day in the very same time. Saved myself 1.1 miles.
nj wrote:
You certainly seem to be fit enough, in terms of overall running fitness, to take a shot. As others have pointed out 5min rests is a lot. Not a bad workout. Just an odd one to be doing this late in your season. I like doing specific work this time of year. If you had done 3x1600m in 4:22 to 4:24 but with 200m jog rests you would know for sure you could run 13:45, if you had done them with 400m jog rest you'd be pretty sure.
I've run 13:56 and I can assure you I couldn't do 4x1600 in 4:20 unless I got a days rest between each effort, so you have the fitness, if you don't hit the time and you have the chance to extend your season a bit I would suggest you do two or three specific workouts (6x800m at goal pace with 200m jog rest, then 5x1k at goal pace 200m jog, then 3x1600 with 200m jog again at goal). For most people if you can complete the 5x1k you have the race in the bag. I'm a shitty workout guy so if I can do the 800's I have it. Another guy I run with a bit who has also run sub 14 needs to do the 3x1600m to be ready because he is a really good workout guy.
Good luck! But if you fall short keep going for it because you certainly should be able to run that kind of a time and I would guess with another year of work you could be looking at low 13:30's based on your ability to do 4 miles of work at 13:32 pace.
Great post. I agree with this.
nj wrote:
If you had done 3x1600m in 4:22 to 4:24 but with 200m jog rests you would know for sure you could run 13:45, if you had done them with 400m jog rest you'd be pretty sure.
... 200m jog rest, then 5x1k at goal pace 200m jog, then 3x1600 with 200m jog again at goal).
How fast or slow are the jog recoveries? Does it matter whether it's variable? Is heart rate to recover down to some % of max, (but not lower)?