If you could chose only 1 speed workout for a 5k what would it be?

Probably somewhere 800-1200 range.

Maybe 3x1200, 3x800 would be a fun one.

Maybe just straight up 5x1000

Something like that

3-4 X 1600 @ 5K race pace on the track with 400 recovery

runt wrote:

3-4 X 1600 @ 5K race pace on the track with 400 recovery

none of the above are speedwork sessions - they're endurance sessions.

10-12 x 400 w/ 200 rec.

Some days they would be faster than mile pace with a very slow jogged 200. Some days they would be closer to 5K race pace with a cruise 200.

definition wrote:

none of the above are speedwork sessions - they're endurance sessions.

only under your very limited definition. And you comment lends notrhing at all to the discussion.

I'd recommend 7 x 1k at 5k pace starting with 3:00 recovery and then reducing the recovery each time you do the workout, until your 5k race time changes.

I think I'd go with 16x400, 4 sets of 4, 100 meter jog (or one minute if you aren't on a track) between repetitions, 400 meter jog (or 3 minutes if you aren't on a track) between sets.

I would go with 70 seconds hard up a hill with a 15 second flat or down patch after. 8-12 reps.

Here is my favorite - it's a full 5k distance. The 1600 should be at your 5k race pace...then each rep type gets increasingly faster...200 jog interval (1:30-2:00 rest depending on your condition).

1600

2x800

2x400

3x200

4x100

8-10 by 1000m at current 10k pace down to goal 5k pace with a 2min rest between. bread and butter "speed" (Vo2max work) for the demands of a 5k

Tough tough workout. Dont you feel thats a long set for a 5000m runner?

8x600m

(and once in a while 5x1000m)

Here's a good one for a 13:40 5000 runner.

3 sets of 4 times 400 with 100 meter jog-400 meter jog after 4th one. 65-65-65-60.

then 2 times 400 with 200 meter jog. 60-60.

Another version would be done with a group of 4-5 similar runners that can share the leading and doing it continuous with just 100 meter (very very slow) recoveries.

Probably equivilant to a 14:00 5k time trial but getting in sub race pace and mentally preparing for changing gears quickly. This was a favorite of Ron Warhursts at one time.

S. Canaday wrote:

8-10 by 1000m at current 10k pace down to goal 5k pace with a 2min rest between. bread and butter "speed" (Vo2max work) for the demands of a 5k

That is not a bread and butter workout for 5k runners and doesn't do much for your VO2 max, as you never reach 100% VO2 max in that workout, except maybe on toward the end of the last 1-2 reps. Maybe that is why you were never any faster Mr. Canaday.

If this is the only speed workout you get, then is has to be something faster than race pace, yet still long/hard enough to work well for a 5k runner.

I think that 5x1000 with 1-1 rest is probably right.

www.we-buy-lasvegas-houses.com

3 sets of 20x400 w/ a 100 meter jog between each rep.

1 x 5,000 meters at goal 5K pace.

Rycase wrote:

Tough tough workout. Dont you feel thats a long set for a 5000m runner?

Here's a long set for a 5000 runner; I got it from a friend of mine who ran for Tennessee -- 1600-1200-800-400-400-800-1200-1600 at 5000 pace, with half-distance recovery.

Yawn. 400s. Enough to get tired, with enough recovery to catch your breath.