I ran 5 800s with 4 minutes rest. 2:18, 2:19, 2:20, 2:20, 2:28. What could I run in a 5k?
I ran 5 800s with 4 minutes rest. 2:18, 2:19, 2:20, 2:20, 2:28. What could I run in a 5k?
Rest is too long. 2:15 rest or 400m jogging recovery is about right.
5 x 800 around 2:27 would certainly get you a sub-17.
running max out 800s will not due anything for you. If your hoping for a sub 17 5k you should be going slightly faster than that pace. Something more like 2:40s and working down to 2:30 would be better.
but based on that workout alone I would say 16:30-40.
Depends on what the other training looks like. If you can comfortably run 4 miles at 5:50-6:00 pace, I'd say you have a shot.
If you are a low mileage guy, and every one of those 800s was feeling like a race, no, you won't do it. You will go out in 5:05 and then die a horrible death.
rest seems a little long, and the fact that the first was 2:18 and they slowed to 2:28 shows endurance is not your strong point. when doing 800 workouts i always wanted to be under control for the elected pace and then drop the hammer just a touch (often a lot) on the last 1.5 or so.
given that, i tend to agree with the assessment that you'll run around 16:30. i wouldn't be blown away if you ran faster, but 16:30 seems about right.
take it with a grain of salt of course because i once ran 6x800 in ~2:25 average (first one was too fast like yours, last was like 2:32) with rest of 2 or 3 minutes and i knocked out a mid-15:30 race (only other workout pre-race was a time trial mile in ~4:45)
That workout alone says absolutely nothing about what kind of 5k shape you're in, and isn't a good workout if you're training for a 5k anyway. Go put in some miles, long runs, steady runs, and threshold runs. 5x800 with 4 minutes rest isn't going to do shit for you and will probably actually hinder you at the 5k distance.
I ran 16-30 of five 2-35 avg :D
must be 17 wrote:
5x800 with 4 minutes rest isn't going to do shit for you and will probably actually hinder you at the 5k distance.
I was thinking that 5 x 800 @ 2:20 with 4 min recovery would be a pretty good workout for a guy that was about 5 days out from an attempt at breaking 15. Get the heart rate up, get a little bit of work at or just faster than goal pace, don't tire yourself out.....what Daniels would call "cruise reps".
Otherwise, the session really has no practical use in 5k preparation.....mile prep, yes, 5k prep, no.
I don't think you'll have any trouble breaking 17.
I ran a very similar workout, just slightly slower, 2:22 to 2:26 and was in 17:10 shape at the time. Others, who were right around me in the workouts, but not pushing as hard in the track workout, ran in the high 16s in the 5K.
I'd say it's very plausible that you can run 16:59 or a bit faster. Based on your workout and others I have run with doing similar times, going below 16:30 without further training appears unlikely.
you easily have the speed for it, maybe sub 16. depends on your aerobic
16-16:10 let us know the outcome?
I did 8x800 in 2:32 w/1 min rest at altitude and then ran 1604, and definitely had too much in the tank at the end. That workout you ran bears no relationship to a barely sub 17 five k. On the other hand, you should be able to run sub 4:40 in the mile.
xcrunner27 wrote:
I ran 5 800s with 4 minutes rest. 2:18, 2:19, 2:20, 2:20, 2:28. What could I run in a 5k?
You died on the last one? Still, I think you can go sub17. I cannot run a single 2:18 but I did 17:23 this year. There is a big diff between 800s with long recovery (yes, 4min is long rocovery) and 5k, but, your first 4 runs here must indicate sub 17 ability.
I would be amazed if you were incapable of cracking 17 in a 5k,. You should be able to run low 16s easy.
CoachB wrote:
I was thinking that 5 x 800 @ 2:20 with 4 min recovery would be a pretty good workout for a guy that was about 5 days out from an attempt at breaking 15.
Exactly. Why the hell is he/she running 800's so fast? I ran sub-15 and I usually did 800's in around 2:20.
xcrunner27 wrote:
I ran 5 800s with 4 minutes rest. 2:18, 2:19, 2:20, 2:20, 2:28. What could I run in a 5k?
You just made yourself good at running 800s with 4 mins rest. You never prepared yourself for a 5k race.
today i ran 5 mile repeats on a hilly grass course and averaged 5:39. does that give you a better idea of my fitness?
xcrunner27 wrote:
today i ran 5 mile repeats on a hilly grass course and averaged 5:39. does that give you a better idea of my fitness?
What kind of recovery were you taking?
I don't know, but I can tell you that I did a completely different workout this one time, then I ran a 31 minute 10k. Goddamn I'm awesome. What was your question again?