I remember a thread a while back about a good workout to judge how fast you could run a 5k right now. It was something like 5 or 6 X 800 with ____ rest, and somehow you could judge your time by that. Does anyone know a good indicator. Haven't run one in over a year and want an idea of how I should pace myself. Thanks
800m @ very near your best effort-
400m rec-
3x1k @ goal race pace (2:30 rec)
400m@ b.e.
If you can maintain the 1k pace- THEN manage well on the last quarter- you should be ok-
Good luck
I like this workout from "Running tough" by Mike Sandrock
10 x 500 @ 5k race pace (100 meter jog accross the infield back to the starting line. 1:00 rest the first time you try this and then when you're fit crank it down to 35 to 40 seconds rest.)
If you don't know how to pace yourself for 5k, then how do you know how to pace yourself for the "prediction" workout?
Race a 5k. Your splits will tell you if you paced yourself properly.
4xmile with 90sec rest or 3x2k with 90sec rest
I can't even run my 5k pace for a 3 by mile workout with a 3 minute recovery jog, but then again I race much better than I train.
It was,
5x800 with 3min rec.
-take your average pace, add 4sec/400 and that's what you can do for 5k
e.g.2:08=64+4=68=14:10
2:16=68+4=72=15:00
-done many times and has always been bang on. Note that I do the workout solo but the 5k race as to be pretty competitive at your level.
Do this. Wetmore swears by it.
Du Run wrote:
I like this workout from "Running tough" by Mike Sandrock
10 x 500 @ 5k race pace (100 meter jog accross the infield back to the starting line. 1:00 rest the first time you try this and then when you're fit crank it down to 35 to 40 seconds rest.)
The workout was as follows 6x800 followed by a fast 200. You get 200 meter jog recovery, 60-70 sec. on the 200 meters. You have to get quickly into each interval so that it simulates a racing situation. You finish and add up all your repeats (5k worth) and that is your predicted 5k fitness at the present time. It is used by Coach Donnelly at Haverford who coached Marcus O'Sullivan back in the day, and supposedly they both swear by it. Thats it.
Just run a 5km race. It is short and you will soon find out what you can do. If not, do a two-mile time trial and multiply your total time by 1.61.
Examples:
9:00 x 1.61 = 14.49 minutes or 14:29.4 for 5km
10:00 x 1.61 = 16.1 minutes or 16:06 for 5km
11:00 x 1.61 = 17.71 minutes or 17:42.6 for 5km
Tinman
My favorite prediction workout: 1x5k all out.
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