The workout was 6 x 800m w/90 sec walk break.
Times: 2:33, 2:32, 2:32, 2:32, 2:34, 2:33
What should I be able to run for a 5K race?
The workout was 6 x 800m w/90 sec walk break.
Times: 2:33, 2:32, 2:32, 2:32, 2:34, 2:33
What should I be able to run for a 5K race?
Maybe 16:40, assuming these 800's were fairly challenging. Try to shorten the recovery to 45 if you are walking, i.e, 100m or 50 out/50 back. It's better to run near (or slightly slower than race pace) with very aggressive, i.e., short, recoveries than too fast (2-3k race pace) with long recoveries.
5 x 2'14-2'16 w 3 minutes interval jog/walking ??
I would expect a low 16:00 5k time on a track. I did a similar workout (a bit faster, a bit more rest) when I was at about 15:20 ability, I'm bad at workouts though, especially 800s. I disagree with everything Will has to say, for one thing walking 100m in 45 seconds is a very brisk walk, the goal of workouts is not to have super short recover, different workouts have different purposes, 90 seconds IS short recovery, and when did anyone ask for workout advise anyway. What is your pr currently?
Make it 4 x 1600m with 90 sec then it might be accurate
low 17?
Not a single person on this thread has a damn clue what they are talking about, save the last poster. Probably around 17 flat. Your rest time should vary considerably based upon what the SPECIFIC goal of the workout is, I.e. Canova
pure shexxx wrote:
Not a single person on this thread has a damn clue what they are talking about, save the last poster. Probably around 17 flat. Your rest time should vary considerably based upon what the SPECIFIC goal of the workout is, I.e. Canova
In optimum conditions (55 degrees farenheit, flat road course or track, no wind, good competition to pull you along), I'll give you a 16:50.
The very best way to predict 5km performance is to do a 5km time trial...on the track if the race is on the track, on the road if the race is on the road. Wear the same clothes and shoes that you will race in, and run the TT at roughly the same time of the day. TT time will be 25-30 seconds slower than the race.
pure shexxx wrote:
Not a single person on this thread has a damn clue what they are talking about, save the last poster. Probably around 17 flat. Your rest time should vary considerably based upon what the SPECIFIC goal of the workout is, I.e. Canova
I'm gonna go with pure shexxx. The experience and authority simply oozes from their post. I mean with such clear insight as "not a single person on this thread has a damn clue what they are talking about, save the last poster" it's hard to imagine something like they were the last poster. Like, yeah, um, I mean, really, really compelling stuff here dude. (Throw up a rock-on-single-middle-finger and pee on a cactus as you leave the building just to show how cool you are after having spoken your genius to really seal the deal oh Wise One.)
15'19.. you were right on the money. Cheers
this workout says you can break 7 minutes per mile for 5,000m.
For example, you could have prs like the following and easily get through this kind of workout.
800m 2:00
1600m 4:55
3200m 11:00
3-mile 17:45
chicken leg wrote:
The workout was 6 x 800m w/90 sec walk break.
Times: 2:33, 2:32, 2:32, 2:32, 2:34, 2:33
What should I be able to run for a 5K race?
That is likely approx. 3k pace (depending on other factors not mentioned such as mileage base, LT levels, basic speed, etc.)
So 3k speed of ~3.11/km = ~9.33, so your 5k should be between 1.70-1.75 x 3k (from great to average endurance), so 16.15 - 16.40+ (so 3.15-3.20/km).
Ideally your workout intensities should already be based on times you have previously run (or a time-trial - 3k at 100% effort or a 5k at 95% effort) in races, to establish a Date Pace/Goal Pace relationship. Don't get caught up in sustituting sessions for races, as only by racing will you really know how your training intensity should be decided - i.e. are you a "trainer" or a "racer".
I did the same workout yesterday (although at much slower paces), and my experience tells me what this MIGHT mean for racing, but actually getting out to race is, and should be, the sole determinant in how fast I will actually race.
Man, I must be weird. I can do 6X800 @ 5K pace off a 200m jog in 60 seconds. I normally do 3 x mile @ 5K pace two weeks out off the same 200m jog rest.
I would have guessed you're good for close to 16:00. Maybe 16:15. Seems I'm in the minority though.
I always found a solo 2 mile time trial to be a good indicator of 5K pace.
Didn't mean to make my post about me, but I'm trying to say I think you should be faster than most of the other posters seem to think.
d1runner and Dick Doobey are the only ones even getting close. My PR is 16:05 and that was just a month ago. It looks like I may have to work these down to sub-2:30 before I can expect to break 16 in a road 5K.
short course for sure
no sir, I run anywhere from 16:05 to 16:20 on a variety of courses year-round. Some, in fact, have been long. This is why I would like to run a track 5K someday.
Its almost impossible to say from just this workout alone. If you have good speed but poor endurance, or have good endurance but poor speed this workout says dramatically different things. For example there are 2:05 800 types who can't break 19 for the 5k, but they could easily make it through this workout with 90 sec walking breaks. There are also guys who run workouts like this and can pretty much maintain that 5:10 mile pace for a whole 5k come race time (although their breaks would be jogging, not walking). My prediction is that you will run somewhere between 16:20 - 18:20, and most likely you will be over 17 but under 18.
chicken leg wrote:
d1runner and Dick Doobey are the only ones even getting close. My PR is 16:05 and that was just a month ago. It looks like I may have to work these down to sub-2:30 before I can expect to break 16 in a road 5K.
If you know what your PR is, then why be such an idiot and ask what ONE specific workout is worth. Sessions are worth NOTHING in and of themselves, ONLY races have real meaning. As the above poster stated, his sessions mean (60sec rec) possibly different things than yours.
16.05 (Road, could be short) is 2.34 for 800m, which is about what you ran - and you either ran too fast or too slow, again depending on what you are trying to accomplish. You can either shorten the recovery, lengthen the repeat, or increase the volume (e.g. 8 reps). ALL would be good, depending on what you are trying to accomplish - which appears to be about just being an idiot. Get a coach for CS, then they can help you decide the direction of your training, not a message board.
can-can, your immaturity reeks
Anyhow, while one particular session doesn't tell the whole story, as runners we often have specific go-to workouts that provide us with feedback on how our fitness is progressing. These workouts are repeated throughout the months/years in order to gauge improvement. This is the first time I feel comfortable completing this workout with 90 sec rest, all under 2:35. And I wanted to see how this stacked up against the experience of other runners.
You definitely didn't give enough information about the workout for anyone to guess what your time would be. You didn't even say how hard the workout felt to you. There are 18:30 5k guys who would have no problem finishing this workout, but they would be feeling just as bad as they would at the end of a race after it. Generally, a 16:00 5k on the track corresponds to interval training of 800m intervals in about 2:30 with jogging rest (not walking) between each, 90 sec is a good amount. I think a lot of us posters thought you ran this workout at a pace such that the last 800m was practically all out, in which case a prediction in the 17s is definitely reasonable. If those 2:32-2:34 repeats felt relatively comfortable (meaning you would be physically capable of a few more at that pace) that makes a huge difference, and probably suggests that you are in as good as high 15s shape.