Obviously besides running an actual 5k, is there any workouts/runs to do to predict current 5k time? I run a 5k in a month and want to get an idea of what kind of shape I'm in pace-wise but I'm also in base training so is there any type or workout or run I can do that will give me an idea of my current 5k time, but not be too stressful or detrimental to my summer base training?
3 mile repeats, 5 min recovery and add them up.
dfgdg wrote:
3 mile repeats, 5 min recovery and add them up.
Really? That would give me a time much faster than I could actually race. In other words, I could do three miles with that much rest between each one way faster than I could run them consecutively in a race. Maybe 3x1 with 2:30 easy jog between each mile.
3.5 mile tempo, by feel it would be something at a very fast pace but just a little less than your 5k.
Example- 3.44 Miles @ 6:55, following week 20:41 5k (6:40)
Sort of backwards from what you are asking in that you enter race time and it tells you training paces, but you can figure it out.
There are plenty of ways:
2 x 2.5k w/ no rest
5 x 1k w/ no rest
6 x 800m + 200m all out w/ no rest
woah RD your a genius!...idiot
i guess this was pretty stupid re-reading it. i just dont wanna do any hard work to hinder my base training. whatever, i'll just see what i do when i do the 5k. my tempos are never close to my 5k pace. tempos are supposed to be ~30 seconds slower than race pace anyways from my understanding anyways.
I think that 5 x 1000m w/ 200m recovery (90s) would give you a decent idea of 5k pace.
I would think that 20 x 400 w/ 60s recovery would also get you somewhat close to 5k pace.
Nothing is going to be perfect.
10x800 with 90 sec recovery. 5k pace.
The LetsRun method:
Post your workouts and let the board tear you apart.
Haven't been doing any workouts at all. Just 100m strides after some runs. I'm a high schooler building base right now.
I'm running the 5k early August just so I can see where I'm at for the upcoming season but I am taking it seriously as I have a chance to medal in the race from prior results. My first XC race is September 4th.
It depends on what kind of tempo, there are short, medium, and long tempos. A short tempo can be 10-20 seconds slower per mile.
just do a 95% tempo on the course and subtract 30-50 seconds
dfgdg wrote:
3 mile repeats, 5 min recovery and add them up.
Try it with 90 seconds recovery
Or do a session you did when you pr'd and compare
5k predictor wrote:
woah RD your a genius!...idiot
i just dont wanna do any hard work to hinder my base training. whatever.
Hard work aint' gonna hinder your base training. You should not be thinking that lots of fast running in base training is bad. The main difference between base phase and peaking SHOULD BE that you run even faster before you peak, with appropriate recovery, i.e. 2 or 3 days or more.
5k predictor wrote:
woah RD your a genius!...idiot
i guess this was pretty stupid re-reading it. i just dont wanna do any hard work to hinder my base training. whatever, i'll just see what i do when i do the 5k. my tempos are never close to my 5k pace. tempos are supposed to be ~30 seconds slower than race pace anyways from my understanding anyways.
If you're worried about one workout totally messing up your base training, you need to re-read some training literature.